Superset time saver
Pair your exercises to see how much time supersets save.
Your details
Pairing 6 exercises
11 min
saved each session
- Straight sets39 min
- Supersets28 min
- Over 3 sessions a week34 min
Pairing moves that use different muscles (a push with a pull, an upper with a lower) saves time without losing much. A 2017 study found the same work done in roughly half the time.
The working
6 exercises as 3 pairs
Straight sets take 6 × 3 × (40 + 90) seconds = 39 minutes. As supersets with 15 seconds to switch: 3 × 3 × (80 + 15 + 90) = 28 minutes, saving 11 minutes.
Good pairs
Different muscles
| First | Then |
|---|---|
| Bench press | Row |
| Squat | Pull up |
| Shoulder press | Leg curl |
Same muscle pairs
Harder, not quicker
Pairing two moves for the same muscle is a different tool: more burn, less weight on the second move.
Read with care
What this cannot tell you
- Busy gymsHolding two stations at peak times is not always fair.
- Heavy liftsTop sets of squats need full rest.
- Odd numbersAn odd exercise out is done as straight sets.
Questions
Common questions
Are supersets as good as straight sets?
For muscle growth they work about as well and save time.
What is a superset?
Two exercises back to back, then rest.
Do supersets burn more calories?
A little more per minute, as you rest less.
Sources
- Weakley JJS et al. The effects of traditional, superset and tri set resistance training structures on perceived intensity and physiological responses. Eur J Appl Physiol 2017;117:1877-89
- NSCA: Essentials of Strength Training and Conditioning, 4th edition
Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.
Before you push on
New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.
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