Part 2: Minimum Dose, Maximum Benefit – The Science of Efficiency
Liam "TAKU" Bauer
In Part 1, we established that strength is foundational to living a healthier, more functional life. But let’s face it: time is tight, and not everyone wants to spend hours in the gym. The good news? You don’t have to.
At TNT Strength, we specialize in training that is safe, efficient, and effective. Today we’re diving into how you can get maximum benefit from a minimum dose — with science to back it up.
The Myth of “More is Better”
Many people believe you need to train 5 or 6 days a week to get results. But research shows that 1–2 sessions per week is enough for most people when the workouts are intense and focused.
The Power of Intensity
Intensity means doing meaningful work that tells your body, "Get stronger!" A classic meta-analysis from Medicine & Science in Sports & Exercise concluded that one set taken to momentary muscular failure can be just as effective as multiple sets, especially in beginners and older adults.
Time-Efficient and Safe
A properly designed strength workout can take 20–30 minutes, 1–2 times per week, and still produce measurable improvements in:
- Strength
- Metabolic health
- Bone density
- Functional mobility
One study published in the Journal of Aging and Physical Activity found that older adults training once per week for 12 weeks saw significant strength improvements.
The TNT Approach
Our workouts are:
- Brief
- Intense
- Infrequent
- Progressive
That’s the secret to making strength training sustainable and effective for the long haul..
Part 3 focuses on the final piece: how to maintain progress for life with proper recovery, smart programming, and the right mindset.
Recent Articles
When it comes to women and strength training—especially women over 50—the myths run deep and wide. As a coach with decades of experience helping people of all ages and abilities get stronger, I’ve seen firsthand how damaging these outdated ideas can be. But here’s the truth: strength training is not just for young athletes or men who want to get "jacked." In fact, if you’re a woman over 50, strength training might be the most powerful tool you have to reclaim your health, boost your confidence, and age with strength and grace.
Let’s set the record straight: losing your balance as you age is not inevitable. Despite what many believe, balance isn’t something you just “lose” over time like your hairline or your car keys. The truth is, most balance issues that show up later in life stem from something far more preventable—loss of strength and muscle mass.
Let me ask you something… If I told you that you could build strength, enhance performance, and reduce your risk of injury in less than one hour a week, would you believe me? No gimmicks. No magic pills. Just science-backed, time-tested strength training that works. Welcome to the world of High Intensity Training, or H.I.T. — the TNT Strength way.
At TNT Strength, we coach you to train safely and effectively, one controlled repetition at a time — from the very first to the very last.
When people think about injury risk during strength training, they often imagine something going wrong during the last rep of a hard set. That’s when you’re exhausted, your muscles are screaming, and the weight feels impossible. It seems like the danger would be highest right there, right?... Wrong.
In Part 1 and Part 2 , we discussed why everyone needs strength training and how to do it efficiently. Now let’s talk about making it stick.
Part 1: The Foundation – Strength is the Root of All Physical Ability
At TNT Strength, safety isn’t just a priority—it’s the foundation of everything we do. Just like doctors take the Hippocratic Oath and vow to “first, do no harm,” we as strength coaches hold ourselves to a similar standard. Every rep, every session, every program we build is designed with that guiding principle in mind: help first, never harm.
At TNT Strength, we like to keep things simple: train hard, train smart, and recover well. But if there’s one message I wish I could shout from the mountaintop, it’s this - safe, efficient strength training is not optional. It’s essential. Especially if you’re over 50.
If you’ve been around the TNT Strength universe for any length of time, you’ve probably heard us say this a hundred different ways: Strength training is simple—but it ain’t easy.
When it comes to women and strength training—especially women over 50—the myths run deep and wide. As a coach with decades of experience helping people of all ages and abilities get stronger, I’ve seen firsthand how damaging these outdated ideas can be. But here’s the truth: strength training is not just for young athletes or men who want to get "jacked." In fact, if you’re a woman over 50, strength training might be the most powerful tool you have to reclaim your health, boost your confidence, and age with strength and grace.
Let’s set the record straight: losing your balance as you age is not inevitable. Despite what many believe, balance isn’t something you just “lose” over time like your hairline or your car keys. The truth is, most balance issues that show up later in life stem from something far more preventable—loss of strength and muscle mass.
Let me ask you something… If I told you that you could build strength, enhance performance, and reduce your risk of injury in less than one hour a week, would you believe me? No gimmicks. No magic pills. Just science-backed, time-tested strength training that works. Welcome to the world of High Intensity Training, or H.I.T. — the TNT Strength way.
At TNT Strength, we coach you to train safely and effectively, one controlled repetition at a time — from the very first to the very last.
When people think about injury risk during strength training, they often imagine something going wrong during the last rep of a hard set. That’s when you’re exhausted, your muscles are screaming, and the weight feels impossible. It seems like the danger would be highest right there, right?... Wrong.
In Part 1 and Part 2 , we discussed why everyone needs strength training and how to do it efficiently. Now let’s talk about making it stick.
Part 1: The Foundation – Strength is the Root of All Physical Ability
At TNT Strength, safety isn’t just a priority—it’s the foundation of everything we do. Just like doctors take the Hippocratic Oath and vow to “first, do no harm,” we as strength coaches hold ourselves to a similar standard. Every rep, every session, every program we build is designed with that guiding principle in mind: help first, never harm.
At TNT Strength, we like to keep things simple: train hard, train smart, and recover well. But if there’s one message I wish I could shout from the mountaintop, it’s this - safe, efficient strength training is not optional. It’s essential. Especially if you’re over 50.
If you’ve been around the TNT Strength universe for any length of time, you’ve probably heard us say this a hundred different ways: Strength training is simple—but it ain’t easy.
