Should You Add Supersets to Your Strength-Training Routine?

Creating a strength-training routine can seem overwhelming at first. You have to consider so many factors: reps, sets, weight load, rest timeframes, and more. 

Supersets are one way to make planning easier and your workouts more efficient. This training method allows you to do two different exercises back to back.  

“Supersetting can reduce workout time,” says strength coach Rocky Snyder, CSCS. "It's great for someone who has a small amount of time and wants to get the most out of it. Also, supersetting can often increase intensity levels higher than simply performing a single set of one exercise and then resting."

What is a superset? 

First, let's start with some fitness basics. A rep or repetition is one complete exercise, and a set is the number of reps you do in a row. Let's use chest presses as an example. You might do 10 reps of chest presses to complete one set, rest for 2 to 3 minutes, and repeat the same set.

In a standard strength-training workout, you rest between sets. But in a superset, you rest after back-to-back sets.  

Snyder says a simple example would be doing 10 push-ups followed immediately by 10 crunches. You could repeat that sequence several times or stack supersets throughout your workout. For instance: 

• Superset one: 10 push-ups and 10 crunches 

• Superset two: 10 mountain climbers and 10 jump squats 

• Superset three: 10 reverse lunges and 10 curtsey lunges

If you want less transition time between the exercises in a superset, use the same type of equipment for each move, says strength coach Reda Elmardi, CSCS. In a weightlifting workout, that might mean doing dumbbell curls followed by overhead presses with the same dumbbells.

Although you rest after each superset, that period should be brief, Elmardi adds. The reset is helpful but shouldn't last longer than 30 seconds. That way, you can maintain the intensity of the session. 

What are the different types of supersets? 

Supersetting is traditionally a strength-training technique. But you can incorporate supersets into resistance and cardio workouts. It all depends on what fitness goals you want to achieve (like building muscle mass or increasing endurance). 

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After identifying your goals, consider what type of superset you want to try. There are several options. One superset type is not better than the other, Elmardi adds. Each offers a different approach. And they can all help you tailor a workout based on your preferences.

• Opposing supersets: Opposing supersets include two exercises that target different muscles. You could alternate between an upper- and lower-body move to complete an opposing superset. You could also pick exercises that target opposing muscle groups like the quadriceps and hamstrings or chest and back. "This approach has been shown to increase calorie burning, and might be good for encouraging weight loss along with muscle strength," says Snyder.

• Isolation supersets: As the name suggests, isolation exercises activate specific muscle groups one at a time, Elmardi says. Doing a set of bicep curls immediately followed by a set of tricep extensions is an example of an isolation superset. 

• Compound supersets: With this type of superset, you choose exercises that require compound instead of isolation movements, Snyder says. Compound or multijoint movements activate multiple muscle groups at the same time. Examples include squats, pullups, and bench presses. "These encourage a higher level of muscle fatigue, in a shorter amount of time, which is why they're often a favorite for bodybuilders," he adds.

"When choosing between an opposing superset, compound superset, or isolation superset, it comes down to what kind of results you want," Elmardi notes. "If you're looking to build muscle mass, then you should probably stick with a compound superset. If you're looking for cardiovascular fitness, go with an isolation superset. And if you want a full-body workout, consider an opposing superset."

What are the benefits of supersets? 

Supersets can be a great way to enhance your workouts. The training method may: 

• Save time: One obvious benefit of doing back-to-back exercises with minimal rest is that you can do more in less time. Because of its intensity, supersetting is a highly efficient workout method, Elmardi says.

• Increase muscle mass and endurance: Supersets can help you adapt to challenging exercises. And they've been shown to build muscle and increase endurance. These effective shorter workouts may help you reach your fitness goals faster. 

• Add variety to your workouts: Supersets can add some much-needed variety to your workouts. You can try lots of new moves to beat boredom, fitness plateaus, and other obstacles that make it hard to find the motivation to work out. 

Are there risks of doing supersets? 

Although supersets minimize rest, that doesn't mean you should skimp on rest altogether. 

For example, doing supersets every day can lead to overtraining. Too much training prevents your muscles and joints from recovering from the stress of exercise. This is true whether you use supersets for strength training or cardio. In fact, a small study suggests that you may need a longer post-workout recovery period after supersetting. Try doing supersets two to three times a week on non-consecutive days, says Elmardi. 

Another risk is doing too much, too soon, he adds. So supersets might not be the best option for beginners. Focus on perfecting your form and creating a routine first. 

If you haven't worked out in a while and you do supersets with high volume or weight — or, worst of all, both — it can increase your risk of injury. A more modest superset, such as five push-ups followed by five mountain climbers, is a better way to ease back into your routine.

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Written by:

Elizabeth Millard, CPT, RYT

Elizabeth Millard, CPT, RYT, is a Minnesota-based freelance health writer with 25 years of experience. Her work has appeared in numerous publications, apps, and patient education materials.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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