MEDStrength Fitness
Minutes a Week - Strength for Life 
A program to produce the results you want in minutes a week, so you can get on with your life.  

Life is too short to spend it looking and feeling less than your best when there is a safe, efficient and effective alternative to the time-consuming, ineffective traditional ways of getting and staying fit and healthy. 

Commit to the challenge of only 20 minutes of weight training, one day each week, and you will see results. No special clothing is needed. No need to shower or reapply makeup after your workout. No wasted time getting ready to exercise or getting ready to resume your day after exercising. 

Sound too good to be true doesn’t it? 

It is true though and I’ve been making and keeping that promise for eleven years. 

Compared with traditional exercise routines, the MEDStrength way represents a paradigm shift in exercise and is supported by science. Its basis is simple: brief, intense and infrequent exercise causes the body to change. 

Just one weekly session or Minimum Effective Dose (MED) of five to seven simple exercises performed in an intense manner creates rapid change. And though you still may be thinking, this sounds too good to be true, there is one catch: the 20 minutes you spend with me each week is not easy. Effective, efficient exercise is not natural and it's not intuitive. Your body is designed to conserve energy and be as efficient as possible and you intuitively avoid working at a level of intensity that will create change. You need someone to take you through the exercises and safely push you beyond what you think you can do or what you would do by yourself. The “magic” is in the effort you put into it.

Once your body is stimulated to change, you must give it time to do so. That means rest. I find that for most people, training once every five to seven days is enough.

So, in matter of just a few minutes of properly performed strength training you have created improvements in all of the Biomarkers of Aging. They are:

  • Your Muscle Mass
  • Your Strength
  • Your Basal Metabolic Rate
  • Your Body Fat Percentage
  • Your Aerobic Capacity
  • Your Body’s Blood-Sugar Tolerance
  • Your Cholesterol/HDL Ratio
  • Your Blood Pressure
  • Your Bone Density
  • Your Body’s Ability to Regulate Its Internal Temperature

These markers not only reflect your age biologically (as opposed to chronologically) but can also be changed by your own actions. In other words, your biological age is up to you!

In the Marine Corps, we were taught to do the most with the least.

This philosophy is the basic training of MEDStrength. I have seen that ordinary people can accomplish extraordinary things with proper dietary discipline and once- a-week training, At MEDStrength, I provide the knowledge, the coaching and the proper environment for focused work; you provide a commitment to dietary discipline and showing up for 30 minutes one day each week to give your best effort.

To fully understand the power of this new way to exercise, you must experience it. Call me for a no-cost consultation and sample workout. Once you experience it, you’ll “get it” even if you “hate” exercise. The number:


Hugh Hines, LtCol USMC (Ret)
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