Protocol · Performance
Strength Minimum Effective Dose
- Duration
- 42 days
- Difficulty
- Beginner
- Steps
- 3
- Typical cost
- Free
- Draws on
- Peter Attia, MD (inspired) + strength evidence base
The goal
Build measurable strength with a simple plan you can stick to for 6 weeks.
What youactually do.
3 steps over 42 days. Each becomes a daily check-in, so the result is weighed against what you really did.
Weekly
Full-body lifting
Squat/hinge/push/pull
3 sessions/weekexercise
Daily
Protein target
Adjust to your context
~1.6 g/kg/day (optional)diet
Steps
7k-10k/day (optional)behavior
How BioMedlitells if it worked.
A baseline before you start, the same measures during, and a retest once the 42 days are up.
Objective
From a device or a log
- Workouts completed
- Key lifts load/repsOptional
- Body weightOptional
Subjective
Your own daily rating
- Soreness (1-10)
- Energy (1-10)
What people tend to see.
Typical ranges from the source material. Individual results vary, and some people see no change.
- Strength: improved (often)
- Body composition: may improve with nutrition consistency
- Injury resilience: may improve with technique
Before you start.
Educational, not medical advice. Check with a clinician first if any of these apply to you.
- Use proper technique and consider coaching if new to lifting.
- Increase load gradually; stop with sharp pain.
Run it againstyour own reports.
Signed in, BioMedli sets this protocol against your baseline results, tracks your daily check-ins, and compares the retest when it arrives.