Fitness basics are simpler than salespeople suggest. There is a growing trend for inventing or exaggerating a fitness problem, claiming to be one of the few with the solution, and then trying to sell it. But understanding the foundational principles behind exercise allows anyone to sidestep what amounts to snake oil.
The principle of progressive overload
The body adapts to become better at the things you consistently ask it to do. This is why moving from zero exercise to some exercise – in any form – delivers such significant health benefits. Any small step up in your routine will likely lead to further fitness gains. If you run regularly, your heart and lung health will soar. If you lift weights regularly, a stronger body awaits. If you squat, twist and bend regularly, mobility ceases to be a concern.
When you say jump, the body tends to ask, “How high?” – provided you are making a reasonable request. You would not try to squat 200kg on your first day in the gym, but you could do a goblet squat in your living room with a 5kg weight: completing two sets of eight repetitions in week one, two sets of nine in week two, and so on. This principle – known as progressive overload – is the engine of all lasting fitness improvement.
If you can apply it to a few fundamental aspects of fitness – aerobic capacity, strength and mobility – your quality of life will skyrocket and you will be fitter than the vast majority of people. The concept of the minimum effective dose is central here: identifying the least amount of stimulus required to achieve a desired outcome, prioritising efficiency, recovery and long-term sustainability. Research suggests that as few as one to two sets per exercise, performed two to three times a week, can boost strength and hypertrophy. For maintenance, four to six hard sets per muscle group per week may be enough.
The military fitness benchmark
To demonstrate how far these basics can take you, consider a recent test. Harry Bullmore, a fitness coach and senior fitness writer for The Independent, travelled to RAF High Wycombe to take the force’s fitness test. The assessment had three parts, each testing a different facet of fitness: aerobic capacity, upper-body strength and lower-body strength.
The RAF’s Pre-Joining Fitness Test primarily consists of a 2.4km (1.5-mile) run on a treadmill. In exceptional circumstances the Multi-Stage Fitness Test (the bleep test) or the Rockport Walk may be used. The multi-stage fitness test assesses VO₂ max; a standing broad jump test is also part of the evaluation. The pass mark for the multi-stage fitness test for men aged 17-29 is level 9.1, and for women in the same age group it is level 7.2.
Bullmore’s main takeaway was that if your heart, lungs and muscles work well, you are fit enough for military service – a higher bar than most people need for everyday life. “These are straightforward goals that should be attainable for most,” he wrote. The RAF itself offers a 12-week fitness plan to help candidates prepare.
Expert consensus on the minimum effective dose
Bullmore has asked a lot of experts what the minimum effective dose for achieving this level of fitness is. Most agree on two full-body strength training workouts per week; some form of exercise that gets you out of breath twice per week (this could be anything from walking uphill to running to an exercise class); and establishing a decent baseline of daily movement. Accumulating at least 7,000 steps per day is a good ballpark figure to aim for.
Recent research indicates that 7,000 daily steps are associated with significant reductions in the risk of all-cause mortality, cardiovascular disease, cancer, dementia and depression, compared with 2,000 steps. The widely cited 10,000 steps goal originated from a marketing campaign; benefits appear to plateau around 7,000 steps, though even 4,000 steps a day offer measurable health benefits.
Strength training does not necessarily mean spending an hour in the gym. The American College of Sports Medicine recently revised its stance on strength training for the first time in 17 years. The updated guidance, based on a review of 137 systematic reviews involving more than 30,000 participants, emphasises consistency over complexity.
“The best resistance training programme is the one you’ll actually stick with,” said Professor Stuart Phillips, a fellow of the American College of Sports Medicine and co-author of the organisation’s new position stand. “Training all major muscle groups at least twice a week matters far more than chasing the idea of a ‘perfect’ or complex training plan. Whether it’s barbells, bands or bodyweight – consistency and effort drive results.”
The equipment does not matter much, nor does the location. If you can do something that challenges your muscles on a regular basis, you will benefit. Picking exercises that move your body through a wide range of motion – such as squats, lunges, rows, presses and deadlift variations – and performing two or three hard sets of 10–15 repetitions per exercise will work wonders. If you can structure this practice to gradually increase difficulty, in line with your rising fitness levels, you can maintain strength, muscle and mobility for years to come.
The final piece of the puzzle is mobility. It might surprise you that the best-known way to improve mobility, according to leading human performance scientist Dr Andy Galpin, is strength training. “It can lead to muscle growth and more range of motion, especially at the end range,” he said. “The more the stretch, the greater the results, and the more likely you are to see improvements in connective tissue and joint health, greater strength and better mobility.” For this reason, Dr Galpin advises selecting exercises that take you through the largest range of motion that is safe for you. If you can comfortably perform a squat with good form, do that to strengthen your legs. If you cannot, reduce the range of motion by squatting to a box or using a leg press. All of these exercises recruit the same or similar muscles and offer plenty of benefits – you just need to find the variation that works for you.