Finding the time to train can vary from slightly annoying to nearly impossible.

 

Luckily, there are creative ways to free up time, get your workouts in, and make great progress.

Let’s review five ways to hit the gym on a busy schedule.

 

1. Use Intensity Techniques

 

One practical way to find time to train is to make your workouts shorter by using intensity techniques:

 

• Drop sets
• Supersets
• Giant sets

 

Each of these is designed to increase training density: the amount of work you do per unit of time. For example, instead of doing straight sets on bicep curls and resting after each bout, do drop sets.

 

Start with a weight you can curl for 10-12 reps and immediately reduce the load one to three more times. Doing so will help you do more reps in less time and thoroughly exhaust your biceps.

 

2. Time Your Rest Periods

 

Timing your rest periods at the gym can be a bit tedious, but it helps you become more productive and finish your workouts quicker.

 

Many people believe they are productive at the gym. But, between socializing, scrolling through social media, and simply resting too long, a workout that should last 40 minutes balloons into a 75-minute session.

 

3. Consider Circuit Training

 

Circuit training is a form of exercise where you string together several activities and perform them back-to-back with almost no rest in between. 

 

The approach isn’t ideal for people looking to build muscle and get stronger optimally, but it can deliver good results. Most notably, circuit training would allow you to do more training in less time and go about your day.

 

Here is what a circuit might look like:

 

Bench press ⇒ Bicep curls ⇒ Barbell squat ⇒ Plank ⇒ Lat pulldown ⇒ Hamstring curl ⇒ Recover

 

It’s best to do exercises for various muscle groups. That way, your performance won’t be limited as much, and you will be able to do more reps.

 

4. Learn How to Combine Work With the Gym

 

Balancing work and the gym can be challenging, but there are creative ways to make the two work as part of a busy schedule. 

 

One option is to rush to the gym before work and have a morning session. The benefit is that you won’t have to deal with as many people or wait for equipment to free up.

 

Another option is to train during your lunch break. It can be challenging, but it’s possible to fit an intense session, a shower, and a quick meal within an hour.

 

Your third option is to drive straight to the gym after work. Doing so will save you time and increase your chance of making it to the gym.

 

5. Be a Weekend Warrior

 

A weekend warrior is a person who trains in their spare time, usually over the weekend. The great thing about the approach is that you can have two long and effective sessions over Saturday and Sunday, make progress and have your work week free for other obligations.

 

For example, you can have an upper-body workout on Saturday and a lower-body session on Sunday. 

 

The approach isn’t ideal, but it’s still something, and the gym won’t be as busy.

 

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