I'm sure you have a lot on your plate right now.
Tasks at work are building up, you're starting work early AM and finishing late in the afternoon, getting home and being needed by different people for different things.
It's hard to find time for the gym with so much going on.
"I literally don't have time for the gym anymore!" is something I hear a lot!
But what if there was something for the busy person's lifestyle. Something that could be short and effective... you're about to find out how to train for exactly that. I'm about to show you the busy life training tips that will save you time.
Below are proven strategies that we have used for time-poor people.
Supersets
Supersets are a great tool to maximise time in the gym. This approach is usually prescribed with opposing muscle groups, allowing you to train two exercises back to back, resting the targeted area while training the opposing muscle(s). You can read my go-to for supersets in the article below:
Tri sets
Tri sets can be seen as more of an advanced method of training. Supersets are where you can train 2 exercises back to back, with tri-sets allowing you to train three exercises back to back. This strategy gives you less time to rest, which in some circumstances can affect the weight lifted due to fatigue. Pick your exercises wisely.
An example could look like this:
A1 - Barbell Overhead Press
A2 - Dumbbell Romanian Deadlift
A3 - Neutral Grip Pull Down
Rest 30s and repeat 2-3 times.
Dropsets
Dropsets are a useful technique that allows you to increase training volume in a targeted area.
This strategy is usually towards the back end of training a targeted muscle and generally on the last set.
Again, be mindful of fatiguing too early with this strategy at the start of your workout, which could see strength decline through your workout.
An example would look like this:
3x12 with 3 dropsets on the final set
So complete 2 sets of 12
On the third and final set, complete your 12 reps as normal, reducing the weight by 5-10% 3 separate times and completing 12 reps with no rest in between.
Group Training
Group Training is designed for people looking to get the most bang for their buck. If you can find a group training facility that values it's programming, your results can babe extremely successful. Ensure you find a training environment that keeps you energised, keeps your training volume high and progresses overtime. You will be in on a set time and finished on a set time. Extremely effective strategy because you also do not need to think and design training programs, progressive overload, intensity techniques.
Myoreps
Myoreps have proven to be an extremely effective tool for the time-poor. The idea is to get sufficient training volume in a short 2min burst. It is similar to dropsets as above except the weight will remain the same during the entire set. The objective is to go very close to failure each set. You can also have 10-15s rest in between.
An example could look like this:
1x12-15 reps + 3 myoreps
Pick a weight that is challenging for 12-15 reps. Complete the first set.
Time your rest for 15seconds and immediately continue your set finishing 1-2 reps away from failure.
Repeat this 3 times.
A typical set like this would look like:
15 reps - REST 15s - 10 reps - REST 15s - 9 reps - REST 15s - 7 reps.
Pre-workout nutrition
It should be no secret that fueling yourself before training will help give you an effective workout. Have you ever trained on an empty stomach? It's not fun. There is no intensity, your strength is minimal, your focus is low and your energy is flat.
Fueling yourself 30-60mins before training with carbohydrates and some form of protein will help avoid those issues.
Short rest periods
A timed rest period with a shorter rest can be your best friend in these situations. When doing this, I would suggest setting a timer on your phone/watch to keep you accountable to that set time.
However, be mindful that a shorter rest period will increase fatigue, making it more difficult to maintain the weight/reps you are completing.
Set start time and finish time
Setting yourself a start and finish can also be very effective. Because you have a deadline, you will aim to speed up or slow down your workout depending on how much time you have left. If you find yourself struggling for time. Schedule 45mins into your calendar and see how much you really can get done with an end time insight.
Exercises that have a quick set up process
Pin loaded machines are usually the go-to for this strategy. They are quick to set up and complete.
Have you ever timed yourself loading up a barbell full of weight..? If time is restricted, perhaps this strategy could help!
I guarantee that using any of these 8 strategies will decrease your time in the gym, keep you on track, maintain your focus while still reaching your goals.
Enjoy!