Minimum Effective Dose: Why Just Enough is Enough
How much exercise do you really need to improve your health and fitness?
Let’s revisit a key point: exercise and activity are not the same.
Activity is about being as active as you enjoy.
Exercise, on the other hand, is focused, intentional effort aimed at achieving specific health and fitness outcomes.
In a culture that often glorifies “more is better,” I’m here to advocate for less—but better.
What Is the Minimum Effective Dose (MED)?
Borrowed from medicine, the Minimum Effective Dose (MED) refers to the smallest dose that produces the desired outcome.
Too little won’t work.
Too much can be wasteful—or even harmful.
Here’s an analogy: water boils at 212°F. At 211°F, it’s not boiled. At 213°F, it’s not more boiled. The same principle applies to exercise: the right amount is just enough.
MED for Fitness
When it comes to exercise, two key MEDs apply:
Fat loss: Do the least required to activate a fat-burning hormonal cascade.
Muscle and strength: Do the least required to trigger muscular and hormonal growth.
Surprisingly, achieving these effects doesn’t require hours in the gym. Strength training, done properly, can activate these processes in as little as 12 minutes per week!
Today’s Fitness Made Simple Tip:
Perform the Minimum Effective Dose (MED) of resistance training once or twice a week, then spend the rest of your time and energy doing activities you love.
Remember: fitness doesn’t have to take over your life to transform it.
Schedule a Discovery Call to see if this is a fit for you.