SynthesisSports medicine (Auckland, N.Z.)2024
Minimalist Training: Is Lower Dosage or Intensity Resistance Training Effective to Improve Physical Fitness? A Narrative Review.
Synthesis in Sports medicine (Auckland, N.Z.), 2024. The graph could read no effect estimate from its abstract, so it casts no vote on the map. It is linked to trial NCT07139028 (Effects of Tibialis Anterior Resistance Training With Ladder Drills on Agility, Power and Speed in Basketball Athletes), which is not on this map. Cited by 25 papers, 4 of them syntheses that pooled it.
What it found
Each row is one number read from the abstract, on the scale the paper reported it, with its interval. Left of the dashed line favours the treatment, right favours the comparator. Under each row is the sentence it came from. New to these charts? A ten-minute tutorial.
The abstract states no effect estimate the extractor could read, or names no intervention and outcome on the map, so this paper lights no cell and moves no belief. It is still indexed, cited and linked below.
The trial behind it
Trials whose registry record cites this paper, or whose number appears in the abstract. A trial that started after this paper was published is citing it as background, not reporting it.
Effects of Tibialis Anterior Resistance Training With Ladder Drills on Agility, Power and Speed in Basketball Athletes
Who cites it
25 citing papers in PubMed, 4 syntheses or guidelines pooled it, 38 citations in OpenAlex.
- Effects of Resistance Training Volume on Physical Function, Lean Body Mass and Lower-Body Muscle Hypertrophy and Strength in Older Adults: A Systematic Review and Network Meta-analysis of 151 Randomised Trials.Sports medicine (Auckland, N.Z.) · 2025Pooled it
- Effects of Chronic Static Stretching on Maximal Strength and Muscle Hypertrophy: A Systematic Review and Meta-Analysis with Meta-Regression.Sports medicine - open · 2024Pooled it
- Acute and chronic effects of stretching on balance: a systematic review with multilevel meta-analysis.Frontiers in medicine · 2024Pooled it
- Effects of chronic static stretching interventions on jumping and sprinting performance-a systematic review with multilevel meta-analysis.Frontiers in physiology · 2024Pooled it
- Sustained and attenuated effects of transitioning from supervised to self-managed resistance training in older adults with type 2 diabetes and sarcopenia: a randomized controlled trial.Acta diabetologica · 2026Trial
- Blood flow restriction as an adjunct during mid-stage rehabilitation after ACL reconstruction: a randomized sham-controlled study.BMC musculoskeletal disorders · 2026Trial
- Stretch-mediated hypertrophy and strength increases and their impact on dynamic balance performance - a randomized controlled intervention study.Scientific reports · 2026Trial
- Trial
- Smart sensors, smarter players: The role of real-time monitoring in football training.PloS one · 2025Trial
- Influence of 8-weeks of supervised static stretching or resistance training of pectoral major muscles on maximal strength, muscle thickness and range of motion.European journal of applied physiology · 2024Trial
- Resistance Training for Cyclists: Scientific Evidence and Practical Recommendations.Scandinavian journal of medicine & science in sports · 2026Review
- Habitual elbow joint use time is associated with pain adaptation but not strength performance in young adults: a cross-sectional multithreshold classification study.Journal of exercise rehabilitation · 2026Article
- Strength gains and absence of hypertrophy and cross-education in knee extensors following short-term low-volume eccentric training in untrained young men.European journal of applied physiology · 2026Article
- What is resistance exercise? A review of current uses and potential ways forward.European journal of applied physiology · 2026Review
- Comparative effects of supervised and unsupervised physical activity on physical fitness among doctoral scholars: a non-randomized parallel-group feasibility trial.BMC public health · 2026Article
- Resistance training effects on gait parameters in older adults-a systematic review with multilevel meta-analysis and meta-regression.GeroScience · 2026Review
- Effective number of maximal eccentric contractions in the early phase of twice-weekly training to increase muscle strength and thickness of the elbow flexors in untrained young adults.European journal of applied physiology · 2026Article
- Development and validation of prediction models for one-repetition maximum based on bioelectrical impedance analysis in adults of all ages.Journal of physical therapy science · 2026Article
- A century of anti-G straining maneuvers. Are there further changes in AGSM physical training that can improve +Gz tolerance? A scoping review.Frontiers in physiology · 2026Review
- Efficacy and moderators of isometric resistance training (IRT) on resting blood pressure among patients with pre- to established hypertension: a multilevel meta-review and regression analysis.BMC sports science, medicine & rehabilitation · 2025Article
Corrections and comments
PubMed lists nothing against this paper. Absence here is not a guarantee, only a check that was made.
Authors and funding
6 authors at 4 institutions in 4 countries.
Funding
Abstract
backgroundFindings from original research, systematic reviews, and meta-analyses have demonstrated the effectiveness of resistance training (RT) on markers of performance and health. However, the literature is inconsistent with regards to the dosage effects (frequency, intensity, time, type) of RT to maximize training-induced improvements. This is most likely due to moderating factors such as age, sex, and training status. Moreover, individuals with limited time to exercise or who lack motivation to perform RT are interested in the least amount of RT to improve physical fitness.
objectivesThe objective of this review was to investigate and identify lower than typically recommended RT dosages (i.e., shorter durations, lower volumes, and intensity activities) that can improve fitness components such as muscle strength and endurance for sedentary individuals or beginners not meeting the minimal recommendation of exercise.
methodsDue to the broad research question involving different RT types, cohorts, and outcome measures (i.e., high heterogeneity), a narrative review was selected instead of a systematic meta-analysis approach.
resultsIt seems that one weekly RT session is sufficient to induce strength gains in RT beginners with < 3 sets and loads below 50% of one-repetition maximum (1RM). With regards to the number of repetitions, the literature is controversial and some authors report that repetition to failure is key to achieve optimal adaptations, while other authors report similar adaptations with fewer repetitions. Additionally, higher intensity or heavier loads tend to provide superior results. With regards to the RT type, multi-joint exercises induce similar or even larger effects than single-joint exercises.
conclusionThe least amount of RT that can be performed to improve physical fitness for beginners for at least the first 12 weeks is one weekly session at intensities below 50% 1RM, with < 3 sets per multi-joint exercise.
Indexed as
Identifiers
What OpenQuestion holds
Registered trials
Read under generation 80e0d062 · epoch 390. Bibliography from PubMed, PubMed Central and OpenAlex; grants from NIH RePORTER; trial links from ClinicalTrials.gov; estimates, votes and beliefs from the OpenQuestion graph.