What Is the Minimum Training Needed to Get Stronger?
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Getting stronger doesn’t always require spending hours in the gym. For powerlifters, and even regular gym-goers, there’s growing interest in something called the Minimum Effective Training Dose (METD). This approach focuses on doing just enough to make strength gains without unnecessary effort or time.
Let’s explore what METD is and how you can use it to your advantage.
What Is the Minimum Effective Training Dose?
The Minimum Effective Training Dose is the smallest amount of training you need to make meaningful strength improvements. For powerlifters, this means increasing the weight they can lift for one maximum repetition (1RM) in the squat, bench press, and deadlift.
Instead of doing many sets and reps, the METD method focuses on fewer sets, fewer reps, but with heavier weights. The idea is simple: train smarter, not harder.
How Much Training Is Enough?
Based on interviews with powerlifters and coaches, as well as training studies, here’s what an effective METD routine might look like:
- 3 to 6 working sets per lift per week
- 1 to 5 reps per set
- Loads above 80% of your 1RM
- 1 to 3 sessions per week per lift
- Intensity around RPE 7.5 to 9.5 (hard but not all-out)
You can spread these sets out across the week. For example, one day for squats, another for bench press, and one for deadlifts.
If you’re really short on time, doing just one heavy single (RPE 9–9.5) per lift each week can still help maintain strength, though gains may be smaller. Adding a couple of lighter back-off sets (e.g., 2 sets of 3 reps at ~80% of that single) can improve results.
How Long Should You Train Like This?
Most powerlifters and coaches agree that METD works best for 6 to 12 weeks. After that, you may need to increase training volume or change your program to keep progressing.
This makes METD ideal for short training cycles, busy life periods, or when recovering from fatigue or injury.
Who Should Use METD?
METD can be useful for many lifters, especially when:
- Time is limited due to work, family, or travel
- You’re preparing for a competition and want to reduce training stress
- You need a break from high-volume training to avoid burnout
- You want to maintain strength with minimal effort
Even though METD isn’t ideal for building muscle size (hypertrophy), it’s effective for preserving or increasing strength, especially when used wisely.
What Results Can You Expect?
In surveys, lifters said that a 7–8 kg increase in squat and deadlift, and a 4–5 kg increase in bench press over 6 weeks would be meaningful. In training studies, even low-volume programs using daily heavy singles or AMRAP sets led to noticeable strength improvements in 6 weeks.
The key is consistency and choosing the right intensity for each lift.
Final Thoughts
The METD approach shows that you don’t need endless hours in the gym to get stronger. A few high-quality sets with heavy weights each week can be enough.
If you’re an experienced lifter, use METD during deloads, busy periods, or to maintain strength. If you’re newer to lifting, focus on building solid technique first, but you can still apply the principle of doing "enough, not excessive."
In short, strength training doesn’t have to take over your life. With METD, less can truly be more.