The minimum template
One squat/leg pattern, one hinge (deadlift/RDL), one push, one pull, one core. 2–3 sets each, 6–12 reps.
Why it beats extra cardio
Muscle preserves BMR, protects joints, and does the heavy lifting on insulin sensitivity.
The Minimum Effective Weightlifting Dose
April 16, 2026
You don't need a bodybuilder schedule. Two full-body strength sessions per week is enough to build muscle, protect bone, and lower all-cause mortality.
See where your target zone lands.
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