In today's fast-paced world, many people want to train effectively, but they can't necessarily spend long hours in the gym. Combining functional training with minimalist training allows you to do shorter, yet effective workouts. Minimalist training offers exactly that: you can achieve outstanding results with fewer, but targeted exercises .
One of the best-known proponents of minimalist training methods and functional training is Pavel Tsatsouline , who formulates the principle as follows: “Focus on the quality of your training, not the quantity.” But what exactly does this mean?
What is minimalist training?
Minimalist training doesn't mean you train less, but rather that you use the most effective exercises that simultaneously develop strength, endurance, and movement quality .
✅ Includes only the most important exercises - Instead of unnecessary isolation movements , it works with complex, full-body exercises .
✅ Optimize your training volume – You don't need to train for hours, just a few well-chosen sets.
✅ Safe and Sustainable - Reduces the risk of overload and injury.
How does minimalist training work?
Minimalist and functional training is based on the following principles :
1. Few but effective exercises
Instead of performing dozens of different movements, the program includes only the most important functional exercises that strengthen entire movement chains.
For example:
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To develop strength and stability : Turkish position
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To develop dynamic strength and endurance : Kettlebell swing
2. Progressive Overload
The key to progress is to gradually increase the load – not by increasing the number of exercises, but by increasing the level of difficulty of the weight, repetitions or movement .
3. Proper regeneration
Too much exercise and intensity often leads to exhaustion and decreased performance. Minimalist training allows you to do high-intensity work without unnecessarily overloading your body.
Minimalist training practical examples
Minimalist programs usually include two or three key exercises that you do a few times a week.
1. Turkish Position – Developing Stability and Control
The Turkish sit-up is a full-body exercise that: ✔️ Develops core and shoulder stability ✔️ Increases mobility and movement control ✔️ Requires both strength and precision
2. Kettlebell swing – Developing explosiveness and endurance
The kettlebell swing: ✔️ Strengthens the hips, core and lower extremities ✔️ Develops dynamic strength and endurance ✔️ Ideal for effective, short workouts
The DOOR app adapts these exercises to your individual abilities and development goals with personal coaching support .
Why choose minimalist training?
🔹 Time-efficient – A few shorter workouts per week may be enough.
🔹 Safe – Simple but effective exercises carry minimal risk of injury.
🔹 Ensures maximum results - It's not quantity, but quality that matters.
🔹 Scientifically supported methodology – Not a fad, but a training system based on professional foundations .
With the DOOR app, minimalist and functional training can be personalized, so you can incorporate it into your training plan according to your individual level and goals .
Summary
Minimalist and functional training is ideal for those looking for an effective yet time-saving solution . It is based on the best functional exercises that help develop strength, endurance and stability .
📲 Come for a health assessment and find out how you can incorporate minimalist training into your own program!