We understand that time is a precious commodity in our client’s busy lives. And yours too. Even more so as a personal training company in a busy city like Penang or even in Malaysia.
It applies to anyone no matter if you’re a busy mother of 2 or a young dad climbing up the corporate ladder, or even both.
“I just don’t have the time” is probably the most common phrase we hear as personal trainers in Penang.
Balancing work, family, and social commitments can make it challenging to find enough time for fitness.
However, with the right techniques and some smart strategies, you can make the most of your gym sessions and achieve remarkable results.
Before you attempt any of the methods, please read our disclaimer at the bottom of this page.
“The world is divided into two kinds of people, those who spend a great deal of time saving money, and those who spend a great deal of money saving time.” ~ Peter Cochrane
In this article, we’ll share valuable tips to help you save time on your workouts while maximizing the effectiveness of your time at the gym. And hopefully, saves you some time (and money) in the long run.
1. Prioritize Compound Exercises:
When time is of the essence, focusing on compound exercises is a game-changer. Compound movements engage multiple muscle groups simultaneously, allowing you to get more done in a shorter amount of time. Exercises like squats, deadlifts, bench presses, and pull-ups should become the backbone of your workout routine.
Incorporate these movements into full-body or split training sessions to ensure you’re working your entire body efficiently.
Myoreps, short for “Myofibrillar Repetitions,” is a time-efficient workout technique that involves performing a single set of an exercise to muscle failure. After reaching failure, short rest periods of about 5-15 seconds are taken, followed by several “mini-sets” of 3-5 repetitions with the same weight. These mini-sets engage specific muscle fibers that are not fully recruited during traditional sets.
Myoreps capitalize on these remaining fibers to stimulate muscle growth and strength gains efficiently. This technique is best suited for experienced individuals seeking to break plateaus and maximize muscle engagement within a shorter workout timeframe. They are also particularly useful for isolation exercises like bicep curls, lateral raises, and leg extensions.
3. Circuit Training for a Total Body Blast:
Circuit training is an excellent way to combine cardiovascular and strength training into one seamless routine. Create a circuit by selecting a series of exercises and performing them consecutively with minimal rest between each set.
You can use a mix of bodyweight exercises, resistance training, and cardio movements to target different muscle groups and keep your heart rate elevated. Circuit training not only saves time but also adds an element of fun and variety to your workouts.
4. Utilize Supersets:
Supersets involve pairing two exercises back-to-back without rest. This technique targets opposing muscle groups or the same muscle group from different angles. For example, pair bench presses with bent-over rows or bicep curls with tricep extensions.
By doing this, you reduce the time spent resting between sets and keep your workout intensity high.
5. Incorporate Dropsets:
Dropsets are an effective way to challenge your muscles and push them to the brink of fatigue. Start with a heavy weight for an exercise and perform as many reps as you can. Once you reach failure, immediately reduce the weight and continue the exercise.
This dropset approach allows you to squeeze out more reps and engage different muscle fibers, leading to increased muscle growth and strength gains.
6. Embrace the Upper-Lower split technique:
This technique includes choosing a multijoint upper body to be paired with a lower body single-joint exercise. For example, a leg press and a tricep rope pushdown. Then, perform the exercises back to back and that would count as one set.
The idea behind this technique is to allow muscles to recover while using a non-related muscle group for the second exercise in the pair. This way, you get 2 exercises done for the price of one.
7. Plan and Track Your Workouts:
Having a well-structured plan before hitting the gym is essential to make the most of your time. Create a workout schedule, outlining the exercises, sets, and repetitions for each session. Moreover, keep a workout journal or use a fitness-tracking app to monitor your progress.
This way, you will never feel lost at the gym figuring out what’s next and saves you a whole lot of time. Tracking your workouts helps you stay focused and motivated while ensuring that you are consistently pushing yourself to improve.
8. Reduce Rest Periods:
Shortening rest periods between sets can significantly cut down the duration of your workout without compromising results. (Especially if you are distracted by your phone!) Aim for 30 to 60 seconds of rest between sets, as it allows sufficient recovery while keeping your heart rate elevated. This approach not only saves time but also adds an element of cardio to your strength training routine.
Note: This wouldn’t work well if you are doing high-intensity workouts.
9. Hire a Personal Trainer:
Seriously, if you are all about saving time and maximizing your workout results, just hire a personal trainer. A certified and experienced trainer can create a personalized fitness program tailored to your specific goals, fitness level, and time constraints. They will ensure that you’re performing exercises with proper form, minimizing the risk of injuries and maximizing the efficiency of each movement.
With a personal trainer by your side, you’ll receive expert guidance, motivation, and accountability throughout your fitness journey. They can also introduce you to advanced training techniques we talked about, such as supersets, dropsets, and myoreps, to help you push your limits and achieve faster progress.
Working with a professional who understands your needs and helps you optimize your workouts can make a world of difference in achieving your fitness goals efficiently.
As Malaysian personal trainers, our goal is to help you achieve your fitness objectives without feeling overwhelmed by time constraints.
Remember, it’s not about spending hours in the gym, but rather about making every minute count. Apply these time-saving strategies and witness the transformation in your fitness journey.
Stay consistent, stay motivated, and you’ll be on your way to a healthier and fitter version of yourself!
Please note that while the techniques mentioned in this article are effective for many individuals, they may not be suitable for everyone. Some of these advanced training methods, such as dropsets, supersets, and myoreps, are best suited for individuals with a certain level of fitness experience and conditioning. If you are a beginner or have any pre-existing medical conditions or injuries, it is essential to consult with a qualified fitness professional or healthcare provider before attempting these techniques.
Individuals who are new to exercise or have not undergone proper strength training may risk overexertion or injury when trying more advanced workout strategies. Always prioritize safety and listen to your body. If any exercise feels uncomfortable or causes pain, stop immediately and seek guidance from a certified personal trainer or medical expert.
It is crucial to gradually progress and build a solid foundation of strength and conditioning before incorporating intense training methods. Additionally, personalization is key to any workout routine, and what works for one person may not be suitable for another.
Remember, the goal of any fitness program should be to improve overall health and well-being. Choose exercises and training techniques that align with your fitness level, goals, and individual needs. By taking a responsible approach to your workouts, you can enjoy the benefits of time-saving techniques while minimizing the risk of injury.