Time-Efficient Resistance Training: Bridging Science and Practical Implementation

Abstract Perceived lack of time remains one of the most frequently cited barriers to achieving the recommended dose of physical activity and participating in resistance exercise. Furthermore, avid trainees may also go through periods of time where life restricts the amount of time that can be spent training (eg, work, family obligations, etc). Given the substantial barrier that time constraints pose to training program adherence, time-efficient resistance training strategies have become increasingly popular. Supersets, drop sets, and rest-pause sets are effective strategies for preserving training volume and eliciting similar muscular adaptations in less time than traditional training. Exercise selection and rest periods can also be modified to fit the needs and preferences of individuals with limited time to train. This article aims to explore time-efficient resistance training methods to help individuals with limited workout time develop and maintain strength and hypertrophy, integrating recent research into practical recommendations for implementing these strategies.