We have been talking a lot about a minimalist approach to many area of health and fitness lately as evidenced in our recent 10K steps article and movement snacks. That can be tough living in a world where we often equate more with, well… more! As we talk about doing less (minimalism in exercise and nutritional habit focus, 10K steps versus grueling workouts, movement snacks, etc) it becomes apparent that life isn’t always about going all in for any one area but doing enough to get the returns we need for our goals. Most of us have confused what professional athletes or full time health and fitness influencers do with what is imperative for optimal wellness. However, doing less with better focus and intent may indeed help you achieve more in the long run. Want to know how to do less and get more for yourself?…

Embracing Minimalism in Fitness: Doing Less, Achieving More

In today's fast-paced world, finding time for a comprehensive fitness routine can often feel like a monumental task. The pressure to spend hours at the gym, juggle multiple workout classes, and follow complex training regimes can be overwhelming. But what if I told you that there’s a way to achieve your fitness goals by doing less? Welcome to the world of minimalism in fitness, where the focus is on efficiency and effectiveness, allowing you to do less but achieve more.

Minimalism in fitness is about stripping down your workout routine to its most essential components. It’s a philosophy that prioritizes quality over quantity, emphasizing exercises that deliver the maximum benefit in the shortest amount of time. It’s also about being able to then do more with the extra time and energy you have like enjoy Summer, hobbies, family and friends. By honing in on the most effective movements and strategies, you can streamline your workouts and still see significant results.

The Core Principles of Minimalist Fitness

1. Focus on Compound Movements & Big Return Exercises: Instead of isolating muscles with specific exercises like doing single joint bicep curls, minimalist approaches centers around compound movements that work multiple muscle groups simultaneously. Think squats, deadlifts, push-ups, and pull-ups. These exercises not only save time but also build strength and improve overall fitness.

2. SHORTER REST INTERVALS WITH ANTAGONIST OR COMPLIMENTARY SUPERSETS —High-Intensity Interval Training (HIIT) can work well here but so does just plain old supersets with movements that don’t contribute to too much local or central fatigue from one to the other. Short bursts of intense activity followed by brief rest periods can provide a full-body workout in a fraction of the time; and so does simply chunking your work into supersets like an lower body movement coupled with an upper body one with :30 to :60-:90 in between and at the end of each set. This can be just as effective for muscle growth and strength and doing movements by themselves with longer rests. Choose intervals and the style based on what you like and your goals.

3. Consistency Over Intensity: While pushing yourself is very important when it comes to driving the message for the body to make changes, the minimalist approach values consistency perhaps just as much if not more. Short, regular workouts can be more sustainable and effective over the long term compared to sporadic, intense sessions that lead to burnout. if you can find the sweet spot where you can get those doses of intensity needed for your goals and not do the extra that has the smaller 1-10% at most extra benefit, that likely will work way better for your goals without missing sessions. That’s still getting 90%!

4. Mind-Body Connection: While this may be a bit overhyped, being present and mindful during your workouts can enhance their effectiveness. Ever seen someone just going through the motions at the gym? Try focusing on form, intention, and the areas being worked. This not only leads to mastery overtime, but you may actually be able to be more efficient from a neuromuscular perspective.

Benefits of Minimalist Fitness

- Time Efficiency: One of the most significant advantages is the time you save. With minimalist approaches, you can get a highly effective workout in 30-60 minutes, making it easier to fit into a busy schedule.

- Reduced Burnout: Overcomplicating your fitness routine can lead to burnout and a lack of motivation. By keeping things simple, you’re more likely to stay consistent and enjoy the process.

- Improved Results: Focusing on essential, higher-impact exercises can lead to better overall fitness results. You’ll build strength, improve endurance, and enhance your body composition more effectively than with a scattered approach or one that simply employs just doing more to do more.

- Greater Flexibility: In true minimalist fashion, some bodyweight workouts can be very effective and done anywhere, with minimal equipment. Case in point are single leg bodyweight squats, pulls and single arm push-up variants. This flexibility makes it easier to maintain your routine, whether you’re traveling, at home, or in a gym.

1. As Always, Assess Your Goals: Before diving into a minimalist routine, take some time to identify your fitness goals. Whether it’s building muscle, losing weight, or improving endurance, knowing what you want to achieve will help you choose the most effective exercises.

2. Choose Key Exercises: Select a handful of compound movements that align with your goals. For a balanced routine, aim to include exercises that target the upper body, lower body, and core.

3. Create a Schedule and Stick to It! : Decide how often you can realistically work out each week. Even three 30-minute sessions can make a significant difference when you’re consistent.

4. Stay Mindful and Adjust: Pay attention to how your body responds and be willing to adjust your routine as needed. Minimalist fitness is about getting in enough quality work to see the results you are looking for, so listen to your body and add a little more or a little less accordingly.

Final Thoughts

Minimalist principles in fitness can align perfectly with busier Summer schedules where we want to spend more time enjoying life outside, or even year round with modern busy lifestyles. By focusing on efficient, effective exercises, you can achieve your fitness goals without the overwhelming complexity. Remember, doing less doesn’t mean compromising on results; it means being smart, strategic, and committed to what truly works while removing some of what may be superfluous for your goals.

So, why not give minimalist fitness approaches a try? With our personal training clients, we like to pack all the meat and potatoes we can into a session to really squeeze the best juice out; but you can likely try some of this on your own. If you have questions, drop us a line Embrace the power of simplicity and see how doing less can help you achieve more in your fitness journey. And as always, feel free to share your experiences or ask questions—your journey to a fitter, healthier you is just beginning!

Some June Re-Announcements:

We will be out of the studio July 4th and 5th this year enjoying time with our families and hope you are enjoying the now warmer weather and Summer as well.
Health Coaching will open again in a few months. If you’re interested, please book a free consult with us to get a jump start.

Embracing Minimalism in Fitness: Doing Less, Achieving More