Supersets: A Simple Way to Make Your Workout More Efficient

If you've ever looked at your workout and thought, “How am I supposed to fit all of this into my day?”—supersets might be your new best friend.

Supersets are a simple training technique that allows you to pair two exercises together and perform them back-to-back with little or no rest between them. They're a great way to make your workouts more efficient without necessarily making them longer.

What Is a Superset?

A superset is when you perform two different exercises consecutively before taking your normal rest period.

For example: Bicep Curls → Shoulder Press → Rest → Repeat

Instead of doing all your curl sets, resting, and then moving on to shoulder presses, you alternate between the two exercises.

There are several ways to structure supersets. You can pair exercises that work opposing muscle groups or even completely different areas of the body (depending on your workout schedule/split).

Try These Supersets

Here are a few simple combinations you can try during your next workout.

Superset #1: Lower Body

Goblet Squat8–12 reps

Romanian Deadlift8–12 reps

Rest, then repeat for 3-4 rounds.

Superset #2: Upper Body

Dumbbell Chest Press8–12 reps

Dumbbell Row8–12 reps

Rest, then repeat for 3-4 rounds.

Superset #3: Lower Body

Hip Thrust8–12 reps

Calf Raises8–12 reps

Rest, then repeat for 3-4 rounds.

Superset #4: Upper Body

Biceps Curl8–12 reps

Triceps Pressdown8–12 reps

Rest, then repeat for 3-4 rounds.

Make Your Workout Work for You

You don't need to spend hours in the gym to make your workouts count.

Supersets are one simple way to make your strength training more efficient, add variety, and get more done with the time you have.

Whether you have 30 minutes or an hour, you can make your workout work for you. Start with one or two supersets and see how they fit into your routine.

I hope this has served you well!

Amber Dabney Smith

Your Hope Dealer