How to plan the most time-efficient strength-training workout, according to science

Scour social media, and you'll find a number of fitness influencers promising quick, effective workouts designed to build muscle and make you stronger. Strength training advice and tutorials are plenty, but knowing what science says about the topic makes it easier to sort through it all.

According to a 2023 survey in the American College of Sports Medicine's journal, strength training with free weights was the second most popular fitness trend for 2023 among health and fitness professionals. Like wearable fitness technology, which came in first place in popularity, strength training is more accessible now than ever before. Also, the health benefits of strength training are more commonly known now, and the coronavirus pandemic has encouraged more people to focus on physical strength—which studies show aid in recovery from COVID-19 and other respiratory illnesses.

Strength training involves contracting your muscles rather than raising your heart rate. It focuses on building muscle and strength, but the benefits extend beyond muscle hypertrophy. According to the Mayo Clinic, it also helps with mental clarity, increases metabolism, strengthens bones, and manages many chronic conditions. Still, lack of time remains a top reason many people cite for not working out.

NNOXX dove into the findings of a 2021 study published in the academic journal Sports Medicine and compiled tips and guidance for creating an efficient weight-based strength-training workout plan for those with no time to waste.

Experts say it's important to discover your one-rep max, or 1RM. It's the maximum weight that you can bench, deadlift, or squat if you're trying to add muscle and strength.

Nicholas Gill, the strength and conditioning coach for the New Zealand rugby team, told Men's Health that to achieve the fastest rate of muscle growth, you should train at a specific percentage of that one-rep max, putting stress on a muscle over a particular amount of time. Keep in mind that "stress" should not lead to injury if done correctly. It simply means you are pushing your muscles to fatigue so you achieve muscle hypertrophy, increase endurance and incrementally maximize your strength training performance.

To calculate your 1RM for your upper body, try to find the heaviest weight you're able to bench, deadlift or squat four to six times. Use that number in place of "4-to-6RM" in this equation, developed by researchers at the University of New Mexico: (4-to-6RM x 1.1307) + 0.6999. For your lower body, use this formula: (4-to-6RM x 1.09703) + 14.2546.

Then, use the resulting value, your one-rep max, to determine how much weight to use in regular workouts. Exactly how much weight depends on your goal. If you want to build explosive power—like for boxing, jumping, or throwing a ball—aim to work out with half of that 1RM, Gill says. For endurance, aim for 70% of your 1RM; to build muscle, use 80%.

One of the reasons people most often give for why they skip exercise is a lack of time. So the 2021 study "No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review" looked at time-efficient training programs.

Its authors say doing more work per session, called "training volume," is more important than "training frequency," which is how often you work out. To build muscle mass, they recommend performing a minimum of four weekly sets for each muscle group, using the heaviest weight you can lift for between 6 and 15 reps. Aerobic exercise is still important for physical fitness; however, strength training must be considered separately.

As a professional in the fitness industry, you understand the importance of incorporating a variety of muscle groups into your strength training routine to achieve optimal results. Integrating different muscle groups not only helps in overall strength development but also ensures a well-rounded and balanced physique.

One effective way to integrate various muscle groups is through compound exercises such as squats, deadlifts, and bench press variations. Rather than more targeted bicep curl with a dumbbell or shoulder presses with a barbell, you can work multiple muscle groups at once. These exercises engage multiple muscle groups simultaneously, giving you a more efficient workout while targeting different body areas. For example, squats work not only your quadriceps but also engage your glutes, hamstrings, and core muscles for stability and balance.

Another way to integrate different muscle groups is by incorporating supersets or circuits into your training. By alternating between exercises that target different muscle groups without resting in between sets, you challenge your body and keep your heart rate up for a more effective workout. For instance, pairing bicep curls with tricep dips or lunges with shoulder presses can help you hit various muscle groups in a single session. These types of exercises incorporates strength training with aerobic exercise.

By diversifying your routine with a mix of compound exercises, supersets, and circuits, you can ensure that all major muscle groups are being worked and strengthened. This approach not only enhances your overall fitness level but also prevents muscle imbalances and reduces the risk of injury. So, next time you hit the gym, consider integrating different muscle groups into your strength training for a well-rounded and effective workout that improves your overall physical fitness.

Don't feel as if you have to lock yourself into a particular training routine. In fact, the Sports Medicine researchers explain that you can train in one longer session or several shorter ones, whichever better suits your schedule.

Even very short and frequent workouts might be an alternative for those uninterested in longer training sessions, but the authors caution that few studies have been conducted.

These brief bursts of physical activity can offer numerous health benefits, such as improved cardiovascular fitness, enhanced metabolism, and increased energy levels. However, it is important to note that despite the potential advantages of these abbreviated workouts, research in this area remains limited.

While short and frequent workouts may seem appealing due to their time efficiency and convenience, it is crucial to approach them with a degree of caution to prevent injury. The authors of these studies emphasize that more research is needed to fully understand the impact of such training regimens on overall health and fitness outcomes. Factors such as intensity, duration, and frequency of these quick workouts need to be carefully considered to ensure they are both safe and effective. Therefore, while short workouts may offer a promising option for those seeking to stay active with limited time, it is essential to stay informed and seek guidance from fitness professionals when incorporating them into your exercise routine.

Another way to make your training more time-efficient, they say, is to only stretch and warm up the muscles you'll be using in the workout rather than a general whole-body stretch and warm-up. Even if your goal is weight loss, you should incorporate strength training into your routine. Aerobic exercise will burn calories, but muscle burns more calories while at rest.

Therefore, even if you gain lean muscle mass, you can still lose body fat and achieve a both greater physical fitness and physical strength. Be sure to work with a personal trainer when beginning any new routine to get the right information, learn how to use each machine in the gym (if using), and ensure you build a healthy, safe habit.

Rest-pause training, supersets, drop sets, and other advanced training techniques can cut training time in half compared to traditional training. That's because they more efficiently provide the same overall amount of work for your muscles. They say the techniques are probably better at increasing muscle size rather than muscle strength, however, and more research is needed.

If you are looking to maximize your time in the gym while still achieving significant muscle growth, implementing advanced training techniques such as rest-pause training, supersets, and drop sets can be incredibly beneficial. These methods enable you to condense your workout routine, cutting your training time in half compared to traditional approaches, without compromising on the effectiveness of your workout.

By incorporating these advanced techniques, you can efficiently provide the same overall amount of stimulus to your muscles, leading to increased muscle hypertrophy. Rest-pause training, for example, allows you to perform a set with brief rest periods interspersed, enabling you to push your muscles to fatigue more quickly. Similarly, supersets and drop sets involve performing multiple exercises or decreasing weight between sets to keep the muscles engaged and challenged throughout the workout.

While these advanced training techniques are lauded for their effectiveness in increasing muscle size, it is important to note that they may have a greater impact on hypertrophy rather than pure strength gains. Further research is needed to fully understand the long-term benefits and potential drawbacks of these methods. Nonetheless, if your goal is to optimize muscle growth in a time-efficient manner, incorporating these advanced training techniques into your workout routine may provide the results you are striving for.

Step 1: Set up a workout schedule

As a professional in the fitness industry, setting up a workout schedule is a crucial first step in achieving your fitness goals. To start, take into consideration your current fitness level, availability, and specific objectives. Allocate time for different types of workouts, such as strength training, cardio, flexibility, and recovery sessions, to ensure a well-rounded routine that targets all areas of fitness.

When setting up your workout schedule, prioritize consistency and sustainability. Choose realistic workout days and times that align with your daily routine, making it easier to stick to your plan in the long run. Consider incorporating rest days to allow your body to recover and prevent burnout. Additionally, listen to your body and be prepared to make adjustments to your schedule as needed to accommodate any changes in your circumstances or progress.

Remember, your workout schedule is a tool to help you stay accountable and on track towards your fitness goals. By setting up a schedule that is tailored to your individual needs and preferences, you are setting yourself up for success in your fitness journey. Stay committed, stay consistent, and watch as your hard work pays off in the form of improved fitness and overall well-being.

Step 2: Work with a personal trainer

Once you have set your fitness goals and prioritized your health, it’s time to take the next step towards achieving your objectives. Working with a personal trainer can be a game-changer in your fitness journey. A personal trainer provides you with personalized guidance, support, and expertise to help you reach your fitness goals efficiently and effectively. They will design a tailored workout plan that caters to your specific needs, whether you are aiming to lose weight, build muscle, improve endurance, or enhance overall fitness.

By working with a personal trainer, you can expect to receive expert advice on proper technique, form, and intensity levels to maximize your workouts and reduce the risk of injuries. They will motivate and challenge you to push past your limits, helping you achieve results that you may not be able to accomplish on your own. A personal trainer also offers accountability and consistency in your training regimen, ensuring that you stay on track and committed to your fitness journey. With their knowledge and experience, a personal trainer can help you unlock your full potential and lead you towards a healthier, fitter you.

Step 3: Consider wearing a device to measure oxygen and nitric oxide levels

As a professional seeking to optimize your health and performance, Step 3 involves considering the use of a device to measure your oxygen and nitric oxide levels. These two key biomarkers play crucial roles in various physiological processes within the body. Oxygen levels are essential for energy production and cellular function, while nitric oxide is a vasodilator that helps regulate blood flow and can enhance athletic performance. By monitoring these levels, you can gain valuable insights into your overall health and fitness status.

Wearing a device that can measure oxygen and nitric oxide levels provides real-time data that can guide your training and lifestyle decisions. By tracking how your body responds to different activities, environments, and stressors, you can make informed choices to optimize your performance and recovery. This data can also help you identify any deficiencies or imbalances that may be affecting your health and well-being, allowing you to take proactive steps to address them. Investing in a device to monitor these biomarkers can be a powerful tool in your quest for peak performance and optimal health.

Step 4: Vary your workouts

As a fitness professional, you understand the importance of Step 4: Vary Your Workouts in achieving optimal results in your fitness journey. Consistently challenging your body with new exercises, routines, and intensities is key to breaking through plateaus and preventing boredom. By varying your workouts, you keep both your mind and body engaged, making it more likely for you to stay motivated and committed to your fitness goals.

Introducing diversity in your workouts not only helps you avoid overuse injuries by targeting different muscle groups but also maximizes your overall fitness gains. Circuit training can be fun by mixing up your routine with a blend of cardiovascular exercises, strength training, flexibility work, and functional movements, ensuring a well-rounded approach to fitness. Experimenting with various workout styles such as HIIT, yoga, Pilates, or outdoor activities not only adds excitement but also challenges your body in new ways, promoting continuous growth and development.

Try a different machine if you're at the gym. Work different muscle groups in different ways. There are plenty of bench press, barbell, and dumbbell exercises that work biceps, triceps, and quadriceps. Do isometric training as well, working one muscle at a time, like one shoulder or one arm to ensure both body parts develop equally.

Remember, your body thrives on adaptation, so regularly changing up your workouts keeps your progress consistent and your results sustainable. Embrace variety in your fitness regimen and watch how your body responds positively to the challenge!

Additional reporting by Emma Rubin. Story editing by Jeff Inglis. Copy editing by Tim Bruns.