Stronger in 2 Hours/Week: The Minimalist Strength Plan

You don’t need a six‑day split to get strong. Two well‑designed sessions per week—built on big movement patterns and small, steady progress—deliver results you can sustain.

Evidence in plain language

· Do strength at least 2 days/week. That’s the guideline for all adults.¹

· Progressive overload drives gains. When you can do a couple extra reps at a given load, increase weight ~2–10%.²

· Most adaptation comes from the first quality sets; more isn’t always better if it trashes recovery.

The framework (2×/week, A/B)

· Day A: Squat (goblet or back), Horizontal Press (push‑up or bench), Row (DB/KB/ cable).

· Day B: Hinge (Romanian deadlift or hip hinge), Vertical Press (overhead), Carry (suitcase or farmer’s).

Sets/Reps: 3–4 × 5–8 on the main lifts, leaving 1–2 reps “in the tank” (RIR 1–2).

Accessories (optional): split squat, hamstring curl, face pull, plank.

How to progress

Track loads and reps. When you beat the top of your rep range with solid form, **increase 2–10%** next time (smaller jumps for smaller lifts).²  Use deload weeks (e.g., every 6–8 weeks: cut sets in half) to keep momentum.

Warm‑up in 5 minutes

1–2 light sets of the first lift + 30–60 seconds each of hip hinge patterning, face pulls or band pull‑aparts, and an easy carry.

Recovery that actually matters

Sleep, protein with meals, and walking on off days. Two sessions/week is a feature: energy for life, work, and play.

Safety

Master positions (neutral spine, full‑foot pressure, ribs down), move through comfortable, controlled ranges, and progress gradually.

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References

1) ACSM/CDC guidance: adults should perform activities that increase muscular strength and endurance at least 2 days/week.

2) ACSM resistance training progression: increase load by ~2–10% when reps exceed the target range; frequency ranges by training status.

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