Evidence-informed movement systems for modern life
Short, structured programs for desk work, strength, mobility, healthy aging, and guided movement
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Exercise Snacks
One-minute movement sessions for people who spend long hours sitting. Follow a structured 30-day plan designed to fit busy workdays.
• 1 minute at a time
• 2–5 sessions per day
• No gym required -
Physique
12 weeks personalized resistance training for men over 40. Build strength, muscle, and athletic body without relying on long workouts.
• Around 20 minutes
• Progression ladder
• Home or gym -
Stretching
Guided stretching and mobility led by a professional choreographer and stretching instructor. Flexibility, control, precision, and flow.
• Short guided sessions
• Mobility and flexibility
• No gym required -
Live Group Classes
Short, guided online group sessions built around exercise snacks, expert direct coaching, and a supportive community.
• 15-minute Zoom sessions
• Small groups
• No gym required
Understand our approach
Traditional exercise is often organized around longer, scheduled workouts. That approach can work well, but it is not the only way to structure movement.
MicroDosing Training explores how shorter, focused sessions can be distributed across the day or week depending on the goal.
Exercise Snacks uses one-minute movement breaks. Physique uses focused 20-minute resistance-training sessions. Longevity and Stretching use short, repeatable sessions focused on strength, balance, mobility, coordination, or control.
The format changes. The philosophy stays consistent:
Use the right type and dose of movement for the goal
Adaptable
Our approach is informed by research on sedentary behavior, resistance training, mobility, exercise physiology, and healthy aging.
Evidence-informed
Practical
Programs are designed around busy schedules, limited space, desk work, travel, and changing routines.
Structured
Clear guidance makes movement easier to begin, repeat, and progress.
Different goals require different formats, levels of effort, and amounts of movement.
Meet the Founders of MicroDosing Training
Archie holds a master’s degree in sport science and NASM certifications, with expertise in ergonomics, biomechanics, and movement education. For more than 15 years, he has helped people build practical movement habits that fit everyday life, with a particular focus on healthy aging and functional movement.
Elizabeth is a choreographer, stretching instructor, and lead teacher working with advanced dance groups and professional performers. She brings the artistic side of movement through coordination, balance, precision, flow, and body awareness.
We met in 2019 and quickly discovered a shared passion for movement, travel, and building a life that doesn’t depend on rigid routines.
Long hours at a computer, frequent travel, and busy schedules showed us how easily movement can disappear from everyday life. That experience inspired us to create MicroDosing Training – a growing family of movement programs combining evidence-informed structure with thoughtful movement design.
Each program serves a different goal, but all share the same philosophy:
Movement should fit your life, not compete with it.
Our mission is simple: to make movement easier to start, easier to repeat, and easier to sustain.
Read more about our background and philosophy on the About Us page.
Designed for people who work like you
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Daniel
"I've known Archie for a couple of years now, and I can't think of anyone more dedicated to health and well-being than him. it makes a huge difference in how you view health, movement, and what it really takes to be healthy and active. I totally recommend it!” -
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Dmitriy
"This is the right program for me! Clear descriptions and pictures. Working out during office breaks lets me stay in shape." -
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Gal
"Very Clear, easy to keep. The ICS File were attached easily. Need to keep tracking. Maybe adjust hours by design for Night birds, and early weakenings. Maybe should consider an app for notification and easy tracking." -
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Michal
"I'm loving the exercise plan. Quick and easy to follow. I'm doing the progressive versions and feeling great - just getting into the habit of getting up and moving regularly has been real game changer for me - thanks!" -
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Nataniel
“As someone who spends most of the day sitting in the office, I can really feel how my body reacts to it. This innovative program completely changed the game for me. Archie used his deep expertise to choose every exercise, tailoring it perfectly to my body and my goals. Every exercise appears in my calendar, which is very accessible for me, and allows me to plan my day accordingly. It’s exactly what I needed.” -
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Ludmila
“The explanations and verbal instructions are clear. The design is comfortable and pleasant. The directions of movement in the illustrative drawings are sometimes not clear enough.” -
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Andrey
"I have a busy life and I'm not so good with discipline, so these bite-sized chunks of exercise are perfect for me to feel energized every day." -
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Evgeny
“As a fitness coach who do a lot of Bodyweight Workout, I found this exercise very useful, especially for people that have no time and space for workout. I've known Archie for years and it's amazing to see his knowledge and progression in fitness platform through years. I think it's a next level of training.” -
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Idan
“I’ve been training with this method for several weeks now, and the impact has been tremendous. I feel more focused, more alert, and I have significantly less back pain. I’ve been able to stay consistent with the program both at the office and at home. Highly recommended!”
Knowledge hub
Practical guides on exercise snacks, movement breaks, strength, mobility, healthy aging, and building movement into everyday life.
Start with our most popular resources:
FAQs
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MicroDosing Training is an evidence-informed movement philosophy and family of training programs designed to make movement easier to integrate into modern life. Each program uses a different session length, format, and training method according to its goal.
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No. Exercise Snacks uses one-minute movement sessions distributed throughout the day. Other programs use longer or more structured formats. For example, Physique uses focused 20 minutes resistance-training sessions, while Stretching and Longevity use short, repeatable movement practices suited to their specific goals.
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Choose Exercise Snacks if you spend long hours sitting and want to move more during the workday.
Choose Stretching if your priority is flexibility, mobility, and movement control.
Choose Live Group Classes if you prefer short, guided sessions with coaching and group support.
Physique is being developed for adults over 40 who want to build strength, muscle, and a more athletic body using bodyweight, home equipment, or gym-based training.
Longevity is being developed for older adults who want to support strength, balance, mobility, coordination, and confidence in everyday movement.
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It depends on the program. Exercise Snacks and many Stretching and Longevity sessions require little or no equipment. MicroDosing Training Physique may use bodyweight exercises, resistance bands, dumbbells, or gym equipment.
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Programs are designed with adaptable options, although suitability depends on your goals, experience, health, and movement limitations.
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No. MicroDosing Training provides general movement and exercise education. It does not provide medical advice, diagnosis, treatment, rehabilitation, or physical therapy.
Find the right program for you
Movement does not have to follow one rigid formula. Choose the MicroDosing Training program that fits your schedule, goals, and stage of life.