How to, Save Time by , Strength Training
Efficiently.
A review paper from 'Sports Medicine' lays out guidelines for time-efficient strength workouts. .
According to those scientists, these tips can help you get better results in less time. .
1. , Focus on exercise specific warmups.
Rather than 20 minutes of cardio and stretching, .
focus on warmups that specifically target
the muscles you plan on working.
This means doing low-weight or no-weight
sets of the same exercise you're about to do. .
2, Do multi-joint,
bilateral exercises.
The authors of
the study say if
you can only do
3 exercises,
pick these:.
Upper body pull
like a pull-up or row.
Upper body push
like a bench press
or overhead press.
A leg exercise
like a squat. .
3. , Aim for
6 to 15 reps. .
Find a weight heavy enough
that the last few reps are challenging. .
To save more time,
cut rests in between
sets to one or two minutes. .
The study stresses that incorporating strength training into your workout is worth your time