Research
Mixed
Time-efficient strength training can be achieved by prioritizing bilateral, multi-joint exercises with a minimum of 4 weekly sets per muscle group using a 6–15 RM loading range.
To save time while building strength and muscle, focus on compound exercises like squats, presses, and rows. Aim for at least 4 sets per muscle group each week, using weights that allow 6-15 reps. You don't need to train every day; spreading these sets across 1-3 sessions is sufficient.
GoodSupportsHIGH confidence
When programming strength training for optimum time-efficiency we recommend prioritizing bilateral, multi-joint exercises that include full dynamic movements... and to perform a minimum of 4 weekly sets per muscle group using a 6–15 RM loading range.
Why this rating
Based on narrative review of multiple meta-analyses and RCTs.
Source
No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review
Vegard Moe Iversen et al. · Sports Medicine · 2021
DOI 10.1007/s40279-021-01490-1
narrative_reviewCited 112×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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- Warm-ups should be restricted to exercise-specific movements, and stretching should only be prioritized if the goal is to increase flexibility.Good
- Advanced training techniques such as supersets, drop sets, and rest-pause training can roughly halve training time compared to traditional training while maintaining volume and inducing similar hypertrophy.Moderate
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