Key Points: 1. In the first 8-12 weeks, resistance training-hesitant individuals should begin with a single progressive resistance training session per week with at least one set of 6-15 repetitions ranging from 30 to 80% of one-repetition maximum using multi-joint functional movements. 2. Very low intensity activities such as prolonged static stretching (> 10 min of static stretching per muscle group) can improve strength and hypertrophy albeit with much longer duration training sessions. 3. It is unknown if these minimalist training recommendations would still be effective after 8-12 weeks of resistance training and thus it may be necessary to provide progressively greater frequencies, volumes, and intensities of training.
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