A short history lesson first

Before X/Twitter became the de facto town square of the internet, there were these things called internet forums where like minded individuals would digitally gather to discuss topics of shared interest.

One such forum, which sadly shut its doors last year, was Dave Draper’s Iron Online Forum (if you don’t know who Dave Draper was, go look him up). Among the sub-forums was one for coach Dan John, a renowned lifting and throws coach.

Among the stickied topics in that section of the website was a thread simply called “DMPM”.

What did DMPM stand for? Dan Martin Program Minimum.

The Program Minimum, explained

Dan Martin was a frequent forum visitor and retired firefighter who after years of lifting had settled on a so-called Program Minimum, or a routine that was “good enough”. On paper it looked simple, even easy - a low volume mix of mobility work, kettlebell swings and goblet squats, and farmers walks.

But its simplicity was part of its effectiveness - it was a routine that could be repreated daily, or almost daily, and keep adherents healthy, fit, and "strong enough".

It was a way to habituate movement and fitness into your life, and one that could be modified for different seasons of life.

Building your own Program Minimum

The beauty of a Program Minimum is that it is endlessly personalizable. What works for Dan Martin might not work exactly for me, and what works for me might not work for you.

The key is to find a routine that DOES work, and (cue Swoosh logo) JUST DO IT.

For me, at this stage in life, my daily Program Minimum is:

• Walk 10,000 steps

• Roughly 100 kettlebell swings

• Roughly 50 pull-ups

That's it, that's all. Most days I end up doing more (especially days I go fo runs), but if all I manage is the Program Minimum, I know it's "enough".

The key is to keep it achievable, so that it just becomes an automatic part of your day, like brushing your teeth or taking a shower.

So, now that you know what a Program Minimum, how would you design your own?