At 12Reps, we understand that a busy schedule can make finding time for the gym a challenge. The good news? Research shows that you don’t need hours in the gym to see results. A 2021 study by Iversen et al, No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy, highlights how targeted, efficient workouts can help you build strength and muscle without monopolising your day.
Here’s a breakdown of the study and how you can use its findings to optimise your training routine.
Limited Time for Training
Many people feel that effective strength and muscle-building workouts require long, grueling gym sessions. This misconception often leads to skipping workouts altogether.
What if you could achieve comparable results with a time-efficient program tailored to your goals?
The Study: Key Takeaways from Iversen et al.
Time-Efficient Training Works
The review found that short, well-structured training sessions can be just as effective as longer ones for building strength and hypertrophy (muscle growth). The key is maximising intensity and focusing on quality over quantity.
Fewer Sets, More Intensity
Performing 4-6 sets per muscle group per week at high intensity (close to failure) can yield significant strength and muscle gains.
This challenges the traditional notion that high training volume is necessary for growth.
Prioritise Compound Movements
Exercises like squats, deadlifts, and bench presses target multiple muscle groups simultaneously, offering the biggest “bang for your buck” in time-limited sessions.
Short Rest Periods Can Be Effective
For hypertrophy, rest periods of 30-90 seconds between sets can maintain workout intensity while keeping sessions short. For strength, slightly longer rest (2-3 minutes) is recommended to allow for full recovery.
Frequency Over Duration
Spreading workouts across 3-4 days per week with shorter sessions (20-30 minutes) can be more effective than cramming all your training into one or two long sessions.
How to Apply These Principles with 12Reps
Step 1: Choose Compound Movements
Focus on exercises like:
• Squats
• Deadlifts
• Bench presses
• Pull-ups
These exercises target multiple muscle groups and optimise time spent in the gym.
Step 2: Use Supersets
Pair opposing muscle groups (e.g., chest and back) in supersets to reduce rest time while maintaining intensity.
Step 3: Train Close to Failure
Perform each set with high effort, stopping just shy of failure to maximise muscle activation.
Step 4: Keep Workouts Short but Consistent
Commit to 3-4 short sessions per week. The 12Reps app provides personalised, time-efficient training plans to fit any schedule.
Why Time-Efficient Training Works
Consistency Wins: Short, manageable workouts are easier to stick to, ensuring long-term progress.
Progressive Overload: Focused effort with gradual increases in resistance or intensity drives muscle and strength gains.
Quality Over Quantity: Prioritising effective exercises and proper form maximises results in minimal time.
Train Smarter with 12Reps
Don’t let a busy schedule hold you back from reaching your fitness goals. With time-efficient training strategies backed by science, you can build strength and muscle without spending hours in the gym.
👉 Download the 12Reps app today to access personalised, efficient workouts designed to fit your lifestyle.
Because your goals deserve your time—just not all of it.
Reference
Iversen VM, Norum M, Schoenfeld BJ, Fimland MS. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med. 2021;51(10):2079-2095. doi: 10.1007/s40279-021-01490-1.
