No Time to Lift? Here’s How to Build Strength with Limited Time
One of the most common reasons people give for not exercising is a lack of time. But what if you could build strength and muscle with just a few focused sessions each week?
Good news: recent research shows that you can get great results from time-efficient strength training strategies—no need to spend hours at the gym. This blog post breaks down practical, evidence-based advice on how to train smarter, not longer, based on the latest scientific findings.
Why Strength Training Is Worth Your Time
Strength training does more than improve your appearance. It enhances muscle mass and function, supports metabolic health, reduces the risk of chronic disease, and improves mental well-being (1,2). It’s also a key factor in maintaining independence and quality of life especiallyas we age (3).
Yet, despite these benefits, a quarter of the world’s adults don’t meet recommended physical activity levels (4). And lack of time is the number one excuse (5,6). That’s why it’s crucial to find ways to make strength training more accessible—even for those with packed schedules.
The Science of Time-Efficient Strength Training
Use Multi-Joint Exercises That Work Multiple Muscle Groups
When time is tight, prioritize multi-joint, compound movements—these are exercises that work several muscle groups at once. Think of them as the "greatest hits" of strength training.
These compound exercises deliver the most results in the shortest time (1).
A lower body push: e.g., squats or leg press
A lower body pull: e.g., hip thrust or deadlift
An upper body push: e.g., bench press or push-ups
An upper body pull: e.g., pull-ups or seated rows
These exercises give you the most bang for your buck. By training large muscle groups and multiple joints, you increase strength and muscle mass across your whole body with fewer exercises.
Compound exercises, such as lower body push/pull and upper body push/pull, deliver the most results in the shortest time.
Train Each Muscle Group at Least 4 Sets per Week
You don’t need high volumes to see benefits. Research shows that performing at least four weekly sets per muscle group is enough to increase both strength and muscle size—especially
in beginners (1,7,8).
For example, doing:
2 sets of squats on Monday
2 sets of squats on Thursday
Higher volumes (10+ sets per muscle group per week) can offer slightly greater results, but for most people, especially those short on time, 4–6 weekly sets is a solid baseline (9,10).
Training Frequency Is Flexible—It’s the Weekly Volume That Counts
You don’t need to train every day. Studies show that training frequency (e.g., once vs. three times per week) doesn’t significantly affect results as long as the total weekly volume is the same (11,12).
That means you can:
Do one longer session per week,
Or split the same volume into multiple “micro workouts” (e.g., 15 minutes daily) (13,14).
Either way, it works—as long as you hit your total sets for the week.
Studies show that training frequency doesn’t significantly affect results as long as the total weekly volume is the same.
Making Each Set Count
Use a Moderate Repetition Range (6–15 Reps)
The traditional approach says you need heavy weights and low reps to gain strength. But research shows that similar hypertrophy occurs across a wide range of repetitions—from 6 all the way to 40 reps—if sets are taken close to failure (15).
For most people, using weights you can lift for 6–15 repetitions offers the best mix of time-efficiency, effectiveness, and comfort (1,15).
Don’t have access to heavy weights? No problem. Research shows that using lighter weights—or even body weight—can still build muscle as long as you work close to fatigue (that point where you feel like you couldn’t do another rep with good form).
Whether you’re lifting a barbell or doing high-rep bodyweight exercises at home, it’s the effort that counts.
Free Weights vs. Machines vs. Bands: All Can Work
All equipment types—free weights, machines, and resistance bands—can help build strength and muscle (16,17). Choose based on availability, comfort, and safety:
Machines are beginner-friendly and great for higher-effort sets (18).
Free weights allow for more variety and real-world movement patterns (19).
Resistance bands are excellent for home workouts and travel (20).
Use what you have—and what you enjoy.
What About Warm-Ups and Stretching?
Keep Warm-Ups Specific
There’s no need for a long treadmill session before strength training. Research suggests that specific warm-ups—doing a lighter version of your first set—are just as effective and more time-efficient (21–23).
Skip general warm-ups unless training in very cold conditions.
Stretch Only if Flexibility Is Your Goal
Stretching doesn’t prevent soreness or injuries and may even temporarily reduce strength when done before lifting (24). Unless flexibility is a specific goal, it’s not essential.
Strength training itself improves range of motion in most people (25).
How to Maintain Strength with Minimal Effort
Even if life gets busy, you don’t need to lose all your progress. Studies show that just one workout per week with a one or two sets per muscle group is enough to maintain strength and muscle mass for months (23-24).
This is especially encouraging for those going through demanding periods at work, school, or with family.
Final Thoughts
You don’t need to spend hours in the gym to see meaningful changes in strength and health. With
the right strategies, 20–30 minutes, two to three times per week is often enough.
Here’s what to remember:
Focus on compound movements
Train each muscle group at least 4 sets per week
Choose a training frequency that fits your life
Keep warm-ups and stretching simple and goal-oriented
At Pursuit, we help clients tailor their programs to their goals, schedules, and physical conditions. Whether you’re just starting out or getting back into fitness, time-efficient strength training can fit your life and support your long-term health.
If you need help designing a program, overcoming injury, or staying consistent, reach out—we’re here to help you train smarter and feel better.
References:
1. Ratamess NA, Alvar BA, Evetoch TK, Housh TJ, Kibler WB, Kraemer WJ, et al. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687–708. doi:10.1249/MSS.0b013e3181915670.
2. Williams MA, Haskell WL, Ades PA, Amsterdam EA, Bittner V, Franklin BA, et al. Resistance exercise in individuals with and without cardiovascular disease: 2007 update. A scientific statement from the American Heart Association Council. Circulation. 2007;116(5):572–84. doi:10.1161/CIRCULATIONAHA.107.185214.
3. World Health Organization. Global recommendations on physical activity for health. Geneva: WHO; 2010.
4. Guthold R, Stevens GA, Riley LM, Bull FC. Worldwide trends in insufficient physical activity from 2001 to 2016: a pooled analysis of 358 population-based surveys with 1·9 million participants. Lancet Glob Health. 2018;6(10):e1077–86. doi:10.1016/S2214-109X(18)30357-7.
5. Hurley KS, Flippin KJ, Blom LC, Bolin JE, Hoover DL, Judge LW. Practices, perceived benefits, and barriers to resistance training among women enrolled in college. Int J Exerc Sci. 2018;11(5):226–38.
6. Hoare E, Stavreski B, Jennings GL, Kingwell BA. Exploring motivation and barriers to physical activity among active and inactive Australian adults. Sports. 2017;5(3):47. doi:10.3390/sports5030047.
7. Campos GE, Luecke TJ, Wendeln HK, Toma K, Hagerman FC, Murray TF, et al. Muscularadaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones. Eur J Appl Physiol. 2002;88(1–2):50–60. doi:10.1007/s00421-002-0681-6.
8. Androulakis-Korakakis P, Fisher JP, Steele J. The minimum effective training dose required for 1RM strength in powerlifters. Sports Med. 2020;50(4):751–65. doi:10.1007/s40279-019-01236-0.
9. Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis. J Sports Sci. 2017;35(11):1073–82. doi:10.1080/02640414.2016.1210197.
10. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. Sports Med. 2017;47(12):2165–71. doi:10.1007/s40279-017-0719-2.
11. Ralston GW, Kilgore L, Wyatt FB, Baker JS. The effect of weekly set volume on strength gain: a meta-analysis. Sports Med Open. 2017;3(1):8. doi:10.1186/s40798-017-0071-y.
12. Schoenfeld BJ, Grgic J, Krieger JW. How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. J Sports Sci. 2018;37(11):1286–95. doi:10.1080/02640414.2018.1555906.
13. Kilen A, Hjelvang LB, Dall N, Kruse NL, Nykær M, Jørgensen JR, et al. Adaptations to short, frequent sessions of endurance and strength training are similar to longer, less frequent exercise sessions when total training volume is matched. PLoS One. 2015;10(5):e0124883. doi:10.1371/journal.pone.0124883.
14. Bains J, Gatterer H, Menz V, Semsch T, Rausch L, Netzer NC. Effects of short duration high intensity interval training on endurance and strength performance. Eur J Appl Physiol. 2020;120(6):1365–74. doi:10.1007/s00421-020-04351-6.
15. Schoenfeld BJ, Pope ZK, Benik FM, Hester GM, Sellers J, Nooner JL, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805–12. doi:10.1519/JSC.0000000000001272.
