Build Your Fitness Routine with the Minimum Effective Dose

Train hard three days. Build your foundation two days. Recover with intention. Repeat forever.

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That’s the idea behind the Minimum Effective Dose—a realistic, research-backed approach to fitness that actually works in real life. Studies support including about three high-intensity training sessions per week, combined with daily low- to moderate-intensity movement, to improve fitness, energy, and overall health.

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If you’re anything like me, you’ve tried to do it all.

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The “ideal” week looks something like: CrossFit three times a week, strength training three times a week, accessory work four times a week, yoga three times a week, running three times a week, contrast therapy three times a week, daily breathwork, daily meditation, a daily long walk with my dog… oh, and rock climbing for three hours, three times a week. That’s about 30 hours. Add in eight hours of sleep, three healthy meals a day… honestly, who needs a job anyways?

This is where the wellness world (and social media) quietly pushes us into overwhelm. We’re trying to stack habits that are supposed to make us feel better, yet somehow we feel more stressed.

So instead of asking, “What’s the ceiling?”—and then feeling like you’re constantly falling short—try asking, “What’s my floor?” What are the non-negotiables that actually move the needle for your health, performance, and recovery?

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Make it Real.

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That’s where the Minimum Effective Dose comes in—not to lower the bar, but to make it real. (And if you missed it, go back to the April post for the full breakdown.) In practice, it looks like this: three high-intensity mixed-modal training sessions per week (think CrossFit-style workouts), two low-intensity aerobic sessions like walking, a couple short accessory strength sessions, a few mobility sessions to keep your joints happy, and two to three intentional recovery sessions like breathwork, contrast therapy, or low-intensity yoga.

All in? About 6.5 to 7 hours per week. Roughly an hour a day. That’s it.

Because let’s be honest—most of us have about 60–90 minutes a day to invest in our physical health. The goal isn’t to cram more in. It’s to use that time better. When you get the balance right you make progress without feeling like your body is constantly fighting you. So here are some sample schedules for you visual learners: 

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The possibilities are endless, but most importantly, we drop the all-or-nothing mindset. ‍

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Your routine should support you, not punish you.

If it constantly feels like you’re behind, you’re probably aiming above your ceiling instead of anchoring into your floor.

Not sure how to build your Minimum Effective Dose around your schedule? Let’s figure it out together. Reach out to a coach and we’ll help you create a plan that actually fits your life—and gets you results.