"Minimalist Strength Training - How Little Training You Need to Get Insanely Strong"

Minimalist strength training focuses on doing only what matters most, cutting away the noise so you can build real strength with less time and effort.

Sometimes, less is enough — and in some cases, it’s even more effective.

If you want proof, look no further than 1980s powerlifter Mark Chaillet. His stripped-down approach to training not only made him a champion but also delivered results that still inspire lifters today.

The Minimalist Training Philosophy

Minimalist strength training strips your workouts down to their essential core. It’s about focusing on compound lifts that deliver the most benefit for the least time.

For strength lifters — whether beginners or seasoned athletes — this means choosing exercises that build muscle, strengthen joints, and improve performance without wasting time on unnecessary accessory work.

The results? Consistent gains, fewer injuries, and a program that fits even the busiest lifestyle.

Mark Chaillet’s Minimalist Strength Training Routine

Mark Chaillet’s training routine is one of the clearest examples of minimalist strength training in action. His schedule was so pared back it’s almost shocking:

• Monday: Squats + Bench Press
• Thursday: Deadlifts

That’s it — just three exercises. His approach? Work up to a heavy single in each lift, focusing on intensity over volume.

Why this works:

Minimalist training relies on the principle of prioritising high-value exercises — movements that work multiple muscle groups and build strength faster than sprawling workout plans.

The No-Frills Formula That Works

Writing in "The Purposeful Primitive", strength coach Marty Gallagher tells the following tale:

"I can count on one hand the number of times over the years I saw him do any lift or exercise other than the three powerlifts. Every once in a blue moon I might see him perform a set of curls, or do a set of stiff leg deadlifts, but nothing consistent other than the big three."

And this consistency with the big three paid off handsomely in muscle and might.

Yet when you stop to really think about it, is it any surprise? Right here, Mark's abbreviated approach follows the same no-frills formula promoted by strength aficionados Bill Starr, Brooks Kubik, and Dr. Ken Leistner among others.

The truth is, you don't have to train long to get insanely strong.

Marty Gallagher agrees, and had this to say about Mark Chaillet's minimalist strength training methods: 

"I think that most dismiss his approach as short-sighted. Plus, I don't see very many 269 pounds men deadlifting 880 nowadays."

William Boone — A Pioneer of Minimalist Strength Training

Of course, this style of strength training is nothing new. Forty years before Mark Chaillet was an APF world champion powerlifter, Texas well-digger William Boone employed similar minimalist methods to get insanely strong.

It's a tough task digging holes down through layers of soil, limestone, sandstone and shale to reach the gravel and sand that catch and store water deep underground. Yet that was strongman William Boone's back-breaking job in rural Louisiana in the 1940s. Toiling under a scorching Texas sun, he would routinely work 14 hour days, then return home to train.

Boone's strength system was therefore borne out of necessity. Since time was a luxury, every second counted when he came to weight train.

Following an ultra-abbreviated workout, he hit the pig iron twice a week with a stripped-back routine that consisted of just one exercise. Over time, this well-digger worked up to gargantuan weights in his chosen exercise. When he reached this point, he would switch to a fresh exercise and once more resume training on this single movement exclusively until he had neared world-record poundages.

Some numbers for you:

Using this one-exercise protocol, Boone was able to perform a 700 pound deadlift in addition to performing a 420 pound jerk and 360 pound push press.

This one-exercise approach proves that minimalist training isn’t just possible — it can produce world-class strength.

Why Minimalist Training Still Works Today

Whether you’re a desk jockey, a competitive powerlifter, or someone training for longevity, minimalist training delivers efficiency without compromise.

By focusing on fewer exercises done well, you:

• Build strength faster
• Reduce injury risk
• Improve consistency
• Save time

Mini Challenge: Try a two-day-a-week minimalist routine for a month. Focus on squats, bench presses, and deadlifts. Track your progress and see how far less training can take you.

We write about William Boone's barbell exploits in our book Wolverine Strength Secrets and one thing continues to shine brightly: it doesn't matter if you're a 1980s powerlifter like Mark Chaillet, or dig holes in the sweltering Texas sun, minimalist strength training is just as effective today.