Making progress by just meeting the minimum guidelines?

Training Q&A [Moderated]
1

Hi there,

I’m finding it increasingly difficult to meet the minimum exercise guidelines. I can fit in the 9 PB1 exercises spread throughout the week but lately have been doing zero cardio.

Could I still make strength gains by doing something like squat, bench, deadlift, rows once per week, with a myorep variation of each once a week? The time saved would be spent doing cardio, something like 3-4x20-30min runs a week (building up to this). I want to continue making strength gains but understand my general health and fitness levels need improving by adding cardio.

Thanks in advance

2

Hey Pat,

I don’t think it’s likely that you’d make much strength progress training less frequently and running, no. I think strength progress is going to be related to programming and it matching your current goals, fitness levels, and preferences. I do think you need to do conditioning. Is it possible to go on a brisk 10 minute walk everyday?

3

Thanks Jordan. Yes I think that is possible, didn’t even occur to me to try that. I take I brisk walking would be classed as vigorous activity?

4

If you’re walking > 4 mph, which is pretty brisk, then you’re likely in the vigorous range.