Microdosing Movement: Breaking Barriers to Exercise with John Sinclair

erineleu
Dec 16, 2025
2 min read

John Sinclair co-founder of Seven Movements and Movement Scientist

John Sinclair is co-founder of Seven Movements. We explored how John’s innovative concept of microdosing exercise is revolutionizing the way individuals engage with physical activity, particularly for those who struggle to maintain consistency and motivation.

The Importance of Personal Connection in Exercise

John Sinclair emphasizes the power of harnessing personal interests in exercise, encouraging fitness professionals to build movement strategies centered around activities that clients genuinely love. Instead of prescribing generic exercise regimens, Sinclair suggests that personal trainers and educators should ask clients about their passions and dislikes. By focusing on enjoyable activities, clients are more likely to stick with the program, leading to long-lasting engagement and improved health outcomes.

Introducing Microdosing Exercise

Microdosing exercise involves breaking down traditional long exercise sessions into small, manageable bursts of activity that fit seamlessly into daily life. These quick, personalized sessions focus on imparting the skills necessary for clients to feel confident and competent in their movement. Research collaboration between Seven Movements and Canadian universities has shown that while microdosing may not immediately boost cardiovascular fitness, it significantly increases adherence and long-term commitment to physical activity.

Addressing Pain and Psychological Barriers

A critical aspect of Seven Movements’ philosophy is addressing both the psychological and physical barriers to exercise. Many individuals abstain from physical activity due to pain or previous negative experiences. By offering simple strategies and interventions that alleviate pain and enhance mobility, Seven Movements empowers individuals to engage in activities they thought were out of reach. John shares a simple technique involving a quick self-massage that can improve knee mobility in seconds, demonstrating how small interventions can make a big difference.

Tailoring Exercise to Individual Needs

In alignment with the microdosing concept, Sinclair discusses how the program adapts to people’s daily realities and focuses on building motor skills that translate to real-world applications. For instance, Seven Movements offers a unique program tailored for pickleball enthusiasts, providing short, skill-focused lessons that participants can practice anywhere, even at their desks.

The Future of Personalized Fitness

John Sinclair’s approach goes beyond traditional exercise prescriptions by considering the emotional, social, and cognitive aspects of each person’s relationship with movement. Fitness is not solely about physical outcomes; it’s about thriving within one’s environment, which might be far removed from traditional gym settings. In essence, Seven Movements is pioneering a shift in the fitness industry, urging it to put the “personal” back in personal training. By focusing on authentic connections and individualized programs, they are paving the way for a more inclusive and effective approach to exercise.