Research
Adherence
Warm-ups should be restricted to exercise-specific movements, and stretching should only be prioritized if the goal is to increase flexibility.
Skip generic warm-ups and static stretching unless you want more flexibility. Instead, do a few light sets of your specific exercises to warm up.
GoodQualifiesHIGH confidence
Finally, we advise restricting the warm-up to exercise-specific warm-ups, and only prioritize stretching if the goal of training is to increase flexibility.
Why this rating
Based on narrative review.
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
More from this paper
- 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.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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