What is Strength Training Minimalism and How Can It Help You?
As clinicians and trainers, we see far too many mainstream barbell strength training programs that jump right into complex movements without first addressing the proper movement mechanics and technique required for barbell exercises. This approach increases the likelihood of pain and injury as the body is unprepared for the load it is about to endure. Strength training, longevity and injury resilience is actually quite simple – the primary focus is to build upon the basics with proper technique while focusing on limited sets and QUALITY reps, not on the mere number of repetitions or aggressive loading. Making light weight heavy is crucial!
Marty Gallagher is an International Olympic Powerlifting World Champion and has coached some of the world’s greatest weightlifters like Kirk Karwoski utilizing his simple philosophy and minimalist approach. Our team here at Reload has worked closely with him over the past few years to better understand these specific techniques so we can apply it to our own clients; regular people from different backgrounds and varying demographics. His detailed focus on technique and cueing not only allows us to help these clients reach their goals but allows us to critique each other as we ourselves refine our programming and technique.
“Even professional weightlifters spend years perfecting their strength building technique… Proper squatting requires a lifelong commitment.” -Marty Gallagher
This fundamental approach is not only used to increase strength and power but can also be applied to helping people get out of pain. We’ve gathered some of what we’ve learned over the years and summarized it below the best we could in the hopes that it will help you progress in your own journey.
Reload believes in the philosophy of Marty Gallagher’s Strength Training Minimalism which centers around a few basic principles:
Understanding That Techniques and Tactics are the Most Important - Strength training only requires the “core four” exercises (bench, deadlift, squat, and overhead press) with 5 variations each built upon its predecessor. Tactics help with programming and “periodized” timeframes which are important to meeting strength goals.
Progressive Resistance Minimalism - You need to master the technique and “earn the right” to move onto the next variation with increases in payload until you’re ready to incorporate a barbell- no one should jump right into using a barbell! You need to master the fundamental movements before you add in any variation or load. One does not build a house without the proper foundations in place and so one does not barbell back squat without first mastering a body weight squat, a goblet squat, and front squat.
Training with Purpose and Intensity – Strength training is meant to be time-compressed and with this approach training can be completed in 60 to 90 minutes per week. There isn’t an inherent need to do any additional exercises outside the “core four” unless of course you want to. However, keep in mind that simplifying your training will allow you to really focus in and master the basics as you turn your attention to your technique and set your sights on increasing your overall strength in those core four areas.
Rest, Rest, and Rest – If you are training at 102% and only resting at 85%, you will never improve. Allow yourself to train, feed, and rest the muscles at the same capacity you work them – this is the only way you will be able to grow stronger.
We believe that strength training is one of the most important bio-motor abilities as it bleeds into other areas including endurance, agility, and flexibility. Strength training can improve not only muscle strength but endurance as well thus making it easier to do daily activities such as going up and down the stairs or bending down to pick something up. Improvements in strength capacity provides stability to joints and has shown decreases in the muscle related atrophy we experience as we age. This helps us become injury resistant or as Marty Gallagher says “bulletproof”
Reload follows the same strength-training technique formula for all our clients as Marty teaches - no matter if you are a professional athlete or just looking to build strength and resilience we always start at the bottom of the pyramid with the basics because they work! By incorporating quality strength and conditioning practices in everyday activities we emphasize prime loading patterns. The ultimate goal of a strength training or really any training regime is to inspire clients to become resilient, strong and confident in their abilities. The most efficient way to do this is through emphasizing basic movement mechanics and progressively overloading. It’s okay to stay away from the “fancy” movements and focus on what will help you in the long run-stick to the basics, they still work.