Feels like there's never time for exercise, right? Here's your solution
The struggle to find time for exercise is one of the most common barriers that stops people from being active. However, according to research, there are ways to improve strength with very little time commitment. Here's what they found
You only need to three exercises
One lower-body exercise, one upper-body push exercise and one upper-body pull exercise is enough to start seeing results.
By picking compound, bilateral movements, you can create a very effective but time-efficient workout. So think squats, push-ups and any kind of resistance band pulling exercise.
You only need to do four sets of each
Aim for 10-15 repetitions per set, and then four sets per movement. Training volume (i.e. number of total sets in the week) is more important than how often you train, how long your workouts are, or if you do all your sets at one time.
Go for supersets to save more time
So if you did a squat and push-up, for example, back to back without rest - you'd complete your four sets much quicker than if you did each exercise separately.
To save more time, you can ditch...
Long warm-ups: just do a couple of reps of an easier/lighter version of the actual exercise you're warming up for
Stretching: unless you're trying to improve flexibility, skip the stretching. And don't stretch as part of your warm-up, as it makes your workout less effective.
Cool downs: believe it or not, they're not necessary. They don't reduce your injury risk or muscle soreness. So save your time and give the cool down a pass.
The key takeaway
You don't need a lot of time or complicated workouts to get stronger. Starting with two-minutes a day, following these tips can start getting you results sooner than you think.
If you're interested in reading more about this research, you'll find the full article here: https://link.springer.com/article/10.1007/s40279-021-01490-1