What Are Supersets? The Strength Training Shortcut You Need

So, what exactly is a superset?

Think of it as pairing two exercises back-to-back with little to no rest in between. For example, a set of 12 squats followed immediately by a set of 12 lunges, or 10 bicep curls straight into 10 tricep dips. You’d then repeat the superset combo for as many rounds as detailed in your workout.

Sometimes a superset alternates between opposing muscle groups (think legs then arms) so once area can rest and recovery while the other works, but the two exercises in a superset often work neighbouring muscles (like biceps and triceps) to really fatigue an area and spend more time under tension.

What are the benefits of supersets?

• Efficiency: You’re cutting down rest time, so your workouts are quicker but still effective (perfect when you’ve got a busy schedule or only have limited time to squeeze in a workout). Research has shown that compared to traditional sets, supersets can produce a greater training volume and fatigue in less time.

• Extra spice: Going from one move to the next without a rest break keeps your heart rate elevated, and delivers a whole bunch of extra sizzle if you’re targeting similar muscle group with both exercises.

• Increased muscle power: All that extra time under tension is fantastic for building muscular strength and endurance.

• Balanced training: Because supersets always include different muscles, you can hit several muscles (or your entire body) in one workout without it taking up half your day. If you’re doing upper body supersets, making sure your next workout focuses on lower body supersets for a well-rounded routine.

How do supersets compare to traditional sets?

The main two differences between supersets and traditional sets are the number of exercises and the amount of rest. Supersets include two exercises compared to traditional sets which include one, and traditional sets involve rest between each set of reps, whereas supersets keep you moving without the rest breaks.

Both allow you to lift heavy, fatigue your muscles, build strength and have a great workout, so it just depends what kind of experience you want and can fit into your schedule.

If you have more time available and like to take more rest (or are really working on lifting heavy and increasing weight), a program with traditional strength sets could be perfect for you to allow your muscles that extra recovery time. Strength with Kayla and Strength at Home both follow this structure!

If you like your workout to feel dynamic, you like your muscles to be burning the whole time, and you’re keen to save time, supersets are a better structure for you. Strength & Sculpt with Katie Martin is one of our popular programs featuring plenty of supersets.

Other methods - like circuits (a series of several exercises one after the other in a circuit), ladders (perform exercises with reps increasing or decreasing like ladder) or drop sets (perform reps of an exercise to failure, then lower the weight and repeat) - have their perks too, but supersets are one of the simplest ways to level up without overcomplicating things. They’re beginner-friendly, efficient, and effective. Basically, a no-brainer if you want more results in less time.

So next time you’re in the gym or rolling out your mat at home, try pairing up your moves, or if your Sweat workout has you doing back to back exercises - lean into that burn and keep moving! Your muscles (and your calendar) will thank you.