How do you train when short on time?

Short answer

Pair exercises for opposing muscles as supersets, such as alternating presses and rows. In studies this saved time without hurting strength or muscle growth. A few hard sets are enough for strength; for muscle, more sets bring more.

Figures

19 · studies on supersets (Zhang 2025)
3 × 13 min · per week: similar strength gains (Schoenfeld 2019)
~4 · sets per muscle per week: detectable from here

Supersets save time; similar muscle and strength gains

1.74: Efficiency — effect size: shorter session, more work per minute
−0.05: Muscle growth — effect size, no significant difference (p = 0.87)
0.10: Maximal strength — effect size, no significant difference (p = 0.36)
0.77: Effort — effect size: felt harder

Which supersets

Zhang and colleagues analysed 19 studies with 313 people. Supersets for opposing muscles, such as chest and back, even allowed more reps than traditional sets. Two exercises for the same muscle back to back lowered the total load lifted.

The minimum dose

In Schoenfeld and colleagues, trained men gained similar strength with one set per exercise in three 13-minute sessions a week as with more sets. Muscle growth was greater with more sets. When time is short, keep the sets you do hard and close to failure.

The cost

Supersets feel harder and caused more strain. Allow a little more recovery between sessions.

Sources

Superset Versus Traditional Resistance Training Prescriptions: A Systematic Review and Meta-analysis Exploring Acute and Chronic Effects on Mechanical, Metabolic, and Perceptual Variables. · Zhang · 2025 · Sports Medicine PubMed DOI
Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. · Schoenfeld · 2019 · Medicine & Science in Sports & Exercise PubMed DOI
34 trained men, 1, 3 or 5 sets per exercise over 8 weeks.
The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains · Pelland · 2026 · Sports Medicine PubMed DOI Study note

Summaries by SetCtl, not medical advice.