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.