Minimalist Fitness Benefits (Part 2)

In part 1 we started to look at some of the benefits of minimalist fitness.  In part 2 we’ll cover more benefits plus also look at some minimalist training examples you can start to implement.  Let’s get started shall we?!

4) You Don’t Need Much Equipment

If you strip your exercise sessions down to the bare essentials you don’t need much (if any) equipment.  This is a big plus for both people that want to exercise at home (you won’t fill your home up with a large variety of kit) and for those that prefer the gym (you won’t have to wait around and break up your workout while others use the equipment you want to use).

5) Your Training Is Uncomplicated

Fitness, like life, can get complicated if we let it.  With so much conflicting information available to us on what’s the best way to train, or how our celebrity of choice trains, or what the new fitness craze of the moment is, it’s easy to tie ourselves in knots.  We like to keep life simple here at Frictionless and minimalist training fits the bill.

When you strip your fitness sessions down to the minimum effective dose to get the job done your training can’t help but stay relatively uncomplicated.  That means you can focus your efforts where you really should which is on improving (weight lifted, times run, stretching range of motion etc).

Keep fitness and your life simple so you can concentrate on enjoying it more!

Minimalist Training Examples:

Strength Training Example:

1) Dumbbell Clean & Press 2) Chin Up/pulldown 3) Plank  (2-3 sets x 5-12 reps) of each


The clean and press will pretty much hit every muscle in your body, the chin up/pulldown will cover your pulling muscle needs (back and biceps) and the plank will finish off your core/midsection (although that’s already been hit hard!)

Cardio Example:

Sprints!  Short, sharp, simple but not easy and if you choose running sprints (you could also choose to do them on a bike, indoor rower etc) then you’re also hitting a basic human movement pattern.  Whatever you choose, ease into these and improve gradually with 4-8 sprint intervals (10-30 seconds) mixed with rest periods as required (30-90 seconds).

On top of this walk as much as possible and climb stairs rather than take the lift.

Flexibility Example:

Not all of us need to be gymnast flexible!  We just want to get some basic full body stretches in that do us good.  Mark Sisson offers some great minimalist (but comprehensive) options here.

This little lot could be combined into one workout (strength, cardio then stretch) or broken down into mini workouts through the week.  Neither option will take long but will still hit all the benefits mentioned.