Brackenfell Personal Trainer Recommends the Minimum Effective Dosage: Train Smarter, Not Necessarily Harder

worksmarterbannerA Post About Performing the Right Level of Exercise for Maximum Weight Loss & Fitness Results by Brackenfell Personal Kevin Anderson.

There are few things as exciting as new transformers eager to make serious lifestyle changes and make up for lost time in their quest to get fit and healthy.  Their motivation and passion are contagious, and watching transformations is one of the most fulfilling aspects of being a trainer.

But in their excitement, many transformers make a common mistake – overtraining.  The thinking goes like this:  “If 20 push-ups are good, then 30 must be better,” or “If 15kg challenges my muscles, then I’ll really get ripped if I do 20kg!”  In other words, more is better and leads to faster results.

Unfortunately, this mindset leads to slower gains, not faster.  As with most things in life, moderation and consistency in fitness are the keys to success.  Too much of anything can be a bad thing, and there is no need to do more than the minimum needed for maximum results.

For example, consider medication.  If 200 milligrams of Advil takes away your headache, you do not need to take 400 milligrams.  It will not make your headache go away any more effectively, because 200 milligrams will make it disappear completely!  Taking 400 milligrams is not only wasted effort, but it could have dangerous effect on your health. Do you drink for relaxation?  Barring the absolutely ridiculous reason to drink, the same idea applies here—if you find that 1 drink brings you just enough relaxation, 3 will not necessarily be better; you might find that you do something that you regret after 3 drinks!

It is important to realize that over training in fitness not only doesn’t deliver faster and better results, but it can lead to injury and burnout.  Pushing your body beyond what it can effectively handle will usually result in a strain or muscle tear.  Consider weight lifting.  Muscles usually become stronger before the tendons and ligaments do.  If you push too hard on weight lifting, your muscles may become so disproportionally stronger than your other connective tissues that those ligaments and tendons tear.

Likewise, if on your exercise journey you blast out of the gate at top speed with an intensity that you can’t possibly sustain, you will burn out and likely give up.  The wisest choice is to practice moderation and consistency.

Remember, what you do every day is more important than what you do every once in a while.  Those everyday activities may not be terribly exciting while you are doing them.  And you may not feel like you are making progress.  But give the compound effect time to work.  Your effort will pay off.  You will become stronger, more fit, and others will begin to notice.

Take care of your body and your mind by practicing the “Minimum Effective Dosage” strategy.  Do what is necessary to get you to your goal, one step at a time.

By the way, all my Fat loss & Fitness  programs at ForeverStrong Personal Training Services utilize the Minimum Effective Dosage philosophy by building in different levels and exercise variations for each station in every workout.  Our programs are truly for all fitness levels…



Kevin Anderson – Owner of ForeverStrong Personal Training Services


Kevin Anderson is the President & Chief Fitness Officer of ForeverStrong P.T.  He also runs an at-home training program – Fitness 2 Go – providing the same great high-intensity intensity interval training (HIIT) workouts for all fitness levels as his personal training sessions…


Kevin is a certified personal trainer with the National Academy of Sports Medicine, a certified Metabolic Training Expert, a Yoga and Pilates Specialist and spinning instructor.


Kevin has been helping clients achieve their health and fitness goals since 2010.  To contact Justin for training, education or to have him speak at an event please email


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