What Is A Minimum Effective Dose?

What does the term, ‘Minimum Effective Dose’ mean? A minimum effective dose is the smallest required dose to get to a desired outcome. For example going to the gym. When getting into the gym or setting out your fitness plan there are a few big questions that you need to ask yourself. The key ones are:

Where Do I Want To End Up?

The biggest mistake we make with Where Do I Want To End Up? is not quantifying where we end up and aiming to “just lose some weight”, “tone up” or “get as strong as possible.”

When we don’t quantify where we want to end up it either leads to lack of motivation or for us to be insatiable. Below are a few goals/benchmarks that have been quantified to help get you started:

  • To be able to squat 80kg for 5 reps
  • Run 5km in under 25 mins
  • Lose 5kg in the next 3 months
  • These are all outcome goals. An outcome goal refers to an end point, or benchmark, where you know you have reached your goal. Once reached, you can celebrate your win and reassess where you want to be next.

How Am I Going To Get There?

The question “How Am I Going To Get There?” leaves a lot of us with unattainable plans where we may have started out being a little bit too keen. That’s where minimum effective dose comes in.

When going to the gym, if you are looking to get stronger, a common program is training each group of muscles once per week over 4-5 days. This process is not only time consuming but leads to major second day soreness. When it comes to strength, the key exercises are usually done first with each exercise following usually considered to be less difficult. A leg day would usually start with a squat/ deadlift and end with a leg extension. An upper body day would consist of a press and perhaps end with an arm exercise.

If you used a whole body program not only will you be able to get your exercises done quicker you will also be able to hit the big exercises more often(frequency is king). Plus you would only have to train 2-3x per week to see the benefits, 3 ideally. I know what I’d rather be doing.

How Can I Use This To Get The Most Out Of Myself?

Using the minimum effective dose will not only save you time while getting a significant improvement in your health, it will also help to set out a process to ensure you are on track to hit your benchmarks. A great way to help to stay on track is to set Process Goals. Process goals are smaller goals that ensure you can reach your big goals and involve a process rather than an outcome. Use these ideas below to help you out:

Outcome Goals:

  • To be able to squat 80kg for 5 reps
  • Run 5km in under 25 mins
  • Lose 5kg in the next 3 months

Process Goals:

  • Go to the gym for 45 mins 3 times per week
  • To stretch for 10 mins prior to lifting weights each time in the gym.

So there you have it. Keep your outcome goals specific and attainable and use process goals to help keep you on track towards your ideal fitness and health level.

What our clients are saying about us

Bree BrittBree Britt
05:41 22 May 24
Mehar was fabulous! Not only was she warm, welcoming and funny, but professional and thorough.From the moment I walked in I felt well supported. She was able to identify what was going on, factoring in older ailments, and provide me with a treatment plan and options.Her focus was on sustainable changes and support moving forward, and I had a written plan and clear explanations and clarifications on everything. I never felt like she was encouraging me to need to come back unnecessarily.It took a few visits, and each time was met with the same warmth and professionalism. I got consistent progress and feel so much better now, even though it's a few months on from when I last saw her.It's very clear she is wonderful at what she does, thinks about the whole person and I would definitely recommend her to others considering needing podiatry support.
Rose StewartRose Stewart
02:32 14 May 24
The whole client therapist experience has been amazing. My Myotherapist provided me with a detailed plan to ensure my progress to meet my goals as well as addressing my issues of pain.Each follow up session is reviewed, discussed and any changes added/deleted or modified.The timely reminders and follow up from the clinic and experience with the Client Experience Officers have been always polite and friendly.
Patrick MonahanPatrick Monahan
00:37 13 May 24
Mehar Sandhu has been an absolute delight. She is very professional in her treatment and most personable and friendly to deal with.
Yolanda OppyYolanda Oppy
03:13 10 May 24
Ezyk ArtistEzyk Artist
00:07 19 Apr 24
I've been coming here exclusively since my first consultation. I've had constant shoulder and arm pain from my line of work; the exercises my physio, Carina provided are easy to remember, not time consuming and super effective!Bonus: the space feels super clean and calming - highly recommend coming here
Natasha KhongNatasha Khong
23:58 22 Mar 24
I had a great experience here. The gym was well equipped and the atmosphere of the clinic was amazing. I had Carina, who was very knowledgeable about my injury and helped construct a great solution plan! Her manner was beautiful and she had great energy. Definitely recommend!
Annabel ChandlerAnnabel Chandler
20:28 14 Mar 24
I’ve been seeing Talia for a few weeks now for treatment on my shoulder bursitis. From day 1 she was great! She explained everything about my condition to me and what she wanted to do which helped me visualise my own recovery. Could not recommend her enough.
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