The Real Measure of a Workout
Forget the clock. It’s not about how long you’re in the gym, but what you accomplish while you’re there. According to experts like Mike Nelson, Ph.D., and Shawn Arent, Ph.D., the focus should be on training volume—how much weight you’re moving—not the minutes ticking by. This means counting your sets and reps, not just watching the clock. If you want to build strength and size, it’s all about increasing that volume over time. Progressive overload is the name of the game.
So, how long should your workouts last? It depends on your current fitness level and goals. Beginners can get away with shorter sessions, while seasoned lifters need more time to accumulate quality volume. The key is to push yourself to do more work each session, whether that means adding weight, reps, or sets. But remember, more isn’t always better—quality trumps quantity every time.
Strategic Rest: The Unsung Hero
Rest is crucial in your workout routine—not just to catch your breath, but to replenish your muscles’ energy stores. Adenosine triphosphate (ATP) is what your muscles use for energy, and it needs time to refill. Longer rest periods (two to three minutes) are generally better for strength gains, but you don’t always need to stick to this rigidly.
Your rest should be dictated by your next set’s quality. If you’re hitting fewer reps than your target, you probably didn’t rest enough. Adjust your rest periods as your workout progresses—shorter rests at the start, longer as fatigue sets in. This not only optimizes performance but also saves time. Save longer rests for compound lifts like deadlifts and squats, while isolation exercises can make do with shorter breaks.
Interval Workouts: Efficiency at Its Best
Short on time? Interval workouts might be your best friend. Studies show that even four-minute high-intensity sessions can boost your VO2 Max. The secret is in the intensity. Shorter workouts demand more effort, while longer sessions allow for a more moderate pace. The principle of progressive overload applies here too—keep challenging yourself with more weight, reps, or intensity.
Balance is key. If you’re opting for shorter intervals, ramp up the intensity. Longer intervals mean your workout will be extended, so pace yourself accordingly. The goal is to maximize the work done within the time you have, ensuring each session pushes your limits and drives results.
Cutting Time, Not Gains
Life’s busy, but that’s no excuse to skip the gym. Here are four strategies to pack more punch into your workouts: First, superset opposing exercises to maximize efficiency—work different muscle groups back-to-back to save time. Second, prioritize compound exercises over isolation moves; they engage more muscles and deliver better results.
Third, opt for sets with fewer reps but heavier weights. This not only saves time but also builds strength effectively. Lastly, incorporate aerobic training on non-lifting days. It might sound counterintuitive, but improving your aerobic capacity shortens recovery time between sets, allowing for more volume in less time. Aim for an hour of movement daily, whether it’s lifting or cardio, to keep your fitness journey on track.
Key Facts Worth Knowing
- •💡 Increasing workout volume is more crucial than workout duration for strength gains.
- •💡 Rest periods of two to three minutes optimize strength and size gains.
- •💡 Short, intense workouts can significantly improve cardiovascular fitness.
- •💡 Progressive overload is essential for continued muscle growth.
- •💡 Supersetting opposing exercises boosts workout efficiency.
