![]() ![]() We emphasize that this narrative review is intended for those in the general public that have limited time for training, and not for those who are seeking to optimize training adaptations without regard to a time commitment (e.g. ![]() supersets-, dropsets-, and rest-pause training), whether warm-ups and stretching should be included, and how much training is required to maintain strength and muscle mass. We also cover the efficacy of several popular time-saving advanced training techniques (i.e. frequency, volume, load, exercise selection, muscle action, repetition velocity and rest periods. Our primary focus is upon manipulation of training variables-i.e. The aim of this narrative review is to synthesize the evidence as to how strength training can be programmed for optimum time-efficiency. ![]() Including a warm-up and stretching, traditional strength training programs often exceed an hour in length over several sessions per week. Thus, understanding how strength training programs can be designed in ways that reduce training time without meaningfully compromising results could encourage more people to engage in this form of exercise.Ī typical strength and hypertrophy program for untrained or intermediately trained healthy adults involves training all major muscle groups with 2–4 sets of 8–10 exercises for 3–12 repetitions with 2–5 min rest between sets, carried out 2–4 times per week. Lack of time is a common self-reported barrier to engagement in structured exercise. Therefore, it is necessary to find ways to engage more people in both daily-life physical activities and regimented forms of exercise such as strength training, which is one of the most popular forms of exercise globally. However, a majority of people refrain from performing strength training and other forms of exercise, and as much as a quarter of the world’s population are at risk for developing health-related problems and diseases linked to inactivity. Strength training is therefore recommended as an interventional strategy for the general population. Strength training increases muscular strength and hypertrophy, and provides numerous other positive health benefits, including improved functional ability, cardio-metabolic risk profile and well-being. This review shows how acute training variables can be manipulated, and how specific training techniques can be used to optimize the training response: time ratio in regard to improvements in strength and hypertrophy. 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. However, these methods are probably better at inducing hypertrophy than muscular strength, and more research is needed on longitudinal training effects. Advanced training techniques, such as supersets, drop sets and rest-pause training roughly halves training time compared to traditional training, while maintaining training volume. Weekly training volume is more important than training frequency and we recommend performing a minimum of 4 weekly sets per muscle group using a 6–15 RM loading range (15–40 repetitions can be used if training is performed to volitional failure). Exercises can be performed with machines and/or free weights based on training goals, availability, and personal preferences. pull-up) and one upper-body pushing exercise (e.g. squats), one upper-body pulling exercise (e.g. both eccentric and concentric muscle actions), and to perform a minimum of one leg pressing exercise (e.g. When programming strength training for optimum time-efficiency we recommend prioritizing bilateral, multi-joint exercises that include full dynamic movements (i.e. ![]() The aim of this review was to determine how strength training can be most effectively carried out in a time-efficient manner by critically evaluating research on acute training variables, advanced training techniques, and the need for warm-up and stretching. Lack of time is among the more commonly reported barriers for abstention from exercise programs. ![]()
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