Ep 15: Maximize Your Lifting Sessions: Warmups, Supersets, Rest Periods, and More

Let’s say you’re a busy, working professional, perhaps in your 40’s with a family, a mortgage, and a high-stress job. But you want to improve your health through lifting and nutrition. That’s why you’re listening to this podcast! The last thing you want is a one-size-fits-all training program that has you lifting six days per week with 90-minute-long sessions. Something so out of whack with your current lifestyle is not exactly sustainable, and it’s a surefire way to bomb out within weeks if not days. On this podcast, we focus on maximizing your time, inside and outside the gym, for a sustainable, long-term approach you can stick to consistently. Results only come with steady application over time. That is the “first principle” of this whole deal, or else the rest is irrelevant. Therefore, you’ll probably want a training program that has you in the gym maybe 3 or 4 days a week (of course, if you can swing more and that makes sense for YOU, go for it) for maybe an hour, not counting commute time. Although we talked about the benefits of a home gym back in Episode 8, today I want to cover how to maximize your lifting sessions regardless of where you train so you can get the most out of your workout without it taking forever, while also producing the results you want. Timestamps: 00:00 - Intro 02:09 - Having a plan before you leave your house 04:25 - Avoiding distractions and focusing on the work 09:09 - Selecting programming that fits your schedule 11:51 - Warmups: do you need them and how to do them 19:16 - Supersets: a valuable time-saving approach for some movements 21:52 - Rest periods: how long, avoiding distractions, and some hacks to save even more time Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram