Minimum Effective Dose for Everything

MED = Minimum Effective Dose

Exercises for all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) at least 2/week. 1 5 1 set/exercise is enough for health and fitness benefits. 5 Use a weight/resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. 5 You can also achieve your weekly activity target with:

several short sessions of very vigorous intensity activity
a mix of moderate, vigorous and very vigorous intensity activity