How to Get More Fitness Results in Less Time: Key Strategies for Busy People
One of my clients recently had a breakthrough in the gym that surprised him—and saved him a ton of time without sacrificing progress. After lifting the 60-pound dumbbells for five reps on the incline press, he told me:
“I was skeptical about making gains on just three days of work, but seeing the PRs has really changed my mind. I like the idea of only working to 1-3 RIR because previously, taking every set to failure felt exhausting, and failure on some days arrived sooner than others, so it was hard to track if I was making gains.”
His results reveal a surprising truth:
You don’t need to spend endless hours in the gym to see progress.
With a smart approach, you can achieve consistent gains, avoid burnout, and still make the most out of limited training time. Here’s how to do it.
Why Less Can Mean More in the Gym
Think of strength training like getting a tan: just the right amount of sun exposure can give you a healthy glow, but too much leads to sunburn.
In the gym, the idea is similar. This concept is called the Minimum Effective Dose (MED). Applying MED to your workouts means doing enough to stimulate growth without overloading your system.
When we push our bodies too far, we can actually end up with less progress. Excessive training can drain energy, strain muscles, and increase the risk of injury. By the time you’re ready for the next session, you might still be sore or fatigued, which can hold you back from performing at your best.
The power of MED is that it creates room for consistent, long-term gains.
By focusing on fewer, more effective sets, you not only keep workouts manageable but also reduce the risk of burnout or injury. Less can mean more because you’re able to maintain quality over quantity, training consistently without compromising recovery. So rather than thinking “more is better,” think “better is better.”
The Keys to Making More Progress in Less Time
To maximize results with minimal gym time, it’s essential to train smart. Here are four main keys to make this work:
Train with Good Intensity Training intensity is critical. To make efficient progress, most of your sets should be challenging, ideally within 1-3 Reps In Reserve (RIR). This means you’re stopping 1-3 reps shy of failure, striking a balance between stimulating muscle growth and avoiding unnecessary fatigue. Unlike taking every set to failure, this approach lets you maintain performance across your workout and track progress more reliably.
Focus on Compound Lifts Compound exercises—like squats, deadlifts, bench presses, and rows—engage multiple muscle groups at once, providing a higher “bang for your buck” in each session. Focusing on these lifts maximizes efficiency, allowing you to build strength and muscle with fewer exercises compared to isolating individual muscles.
Prioritize Good Form Quality over quantity is especially true in strength training. By honing in on proper form, you get the most out of each set while also minimizing the risk of injury. This allows you to stay consistent without setbacks from aches or injuries, keeping your progress on track.
Be Relentlessly Consistent With a three-day weekly training plan, consistency is non-negotiable. Every session matters when training less frequently, so skipping workouts regularly could halt progress. Sticking to the plan ensures you’re building strength each week and maximizing the efficiency of your approach.
Sample “Less Is More” Training Program
Here’s a sample 3-day program to show how you can structure an efficient, effective workout focused on compound lifts:
Day 1: Upper Body Push
Bench Press – 4 sets of 6-8 reps
Overhead Press – 4 sets of 8-10 reps
Incline Dumbbell Press – 3 sets of 8-10 reps
Tricep Dips (bodyweight or weighted) – 3 sets to near failure
Day 2: Lower Body
Squats – 4 sets of 6-8 reps
Deadlifts – 4 sets of 6 reps
Lunges – 3 sets of 10 reps per leg
Calf Raises – 4 sets of 15 reps
Day 3: Upper Body Pull
Pull-Ups (bodyweight or weighted) – 4 sets to near failure
Bent Over Barbell Rows – 4 sets of 8-10 reps
Face Pulls – 3 sets of 12-15 reps
Hammer Curls – 3 sets of 10-12 reps
This routine is designed to hit all major muscle groups in a balanced way with an emphasis on compound movements.
By keeping your workout structure simple and focused, you can achieve significant results without needing endless hours in the gym.
Other keys to success with this approach include:
High-Protein, Fiber-Rich Diet: A diet that’s high in protein and fiber and consists mostly of minimally processed foods supports muscle recovery and keeps hunger in check.
Sleep 7-9 Hours per Night: Proper rest is essential for muscle recovery and overall energy levels.
Manage Stress: High stress can interfere with recovery and even hinder muscle growth. Practice stress management techniques like mindfulness, meditation, or simple relaxation.
Wrap-Up
In summary, you don’t need to live in the gym to make serious progress.
By focusing on the right strategies—like maintaining intensity with 1-3 RIR, prioritizing compound lifts, practicing good form, and staying consistent—you can maximize your results in minimal time. Plus, supporting your workouts with a high-protein diet, quality sleep, and effective stress management sets you up for sustained, long-term success.
If you’re ready to take your fitness journey to the next level but need a hand with a personalized plan, I’d be happy to help!
As a fitness coach and physical therapist, I offer tailored online coaching to fit your goals and schedule. If you’d like to learn more, the first step is to fill out a 90 second free assessment form.
Make the most out of your time, get you the results you’re after, and have fun in the process. How can you beat that?
Best,
John
P.S. In the battle of man vs. barbell, barbell won.
Make it stand out
3 Steps You Can Take
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