Training on a busy schedule – what's the minimum that works?

For years I trained on ships, around watch rotas and fatigue. I learned that what matters is not how long you spend in the gym, but how you use that time. Science says the same.

The minimum dose for strength

A review by Androulakis-Korakakis et al. (2020, Sports Medicine) found that in resistance-trained individuals, just one set of 6–12 reps at about 70–85% of max, 2–3 times a week, over 8–12 weeks, produced noticeable strength gains.

How to train short but effectively

The review “No Time to Lift?” (Iversen et al. 2021, Sports Medicine) gathered strategies for people short on time:

• choose multi-joint exercises: squat/leg press, pulls (pull-ups, rows), pushes (push-ups, dips, presses),
• aim for at least 4 sets per muscle group per week, with loads for 6–15 reps,
• save time with supersets (e.g. alternating pull-ups and push-ups), drop sets and rest-pause,
• keep warm-ups short and specific – lighter sets of the exercise you are about to do.

What if you want more muscle?

For hypertrophy, volume matters. A meta-analysis by Schoenfeld, Ogborn and Krieger (2017) found a dose–response relationship: more weekly sets were associated with greater muscle growth, and 10+ sets per week per muscle group gave better results than fewer than 5. The minimum works – more works faster.

Sample 30-minute workout

• A1: squat – 3 sets × 6–10
• A2: pull-up – 3 sets × 5–8
• B1: dips or push-ups – 3 sets × 6–12
• B2: one-arm dumbbell row – 3 sets × 8–12

Alternate exercises with the same letter, resting about 60–90 s. 2–3 such sessions a week make a solid base.

More practical tips are in my ebook “How to train with a busy schedule?” (in Polish) – ask about it.