Supersets can save training time, but the pairing matters
This article is verified by 1 study/publication.
If you spend more time resting than lifting, supersets can sound appealing: do one exercise, move straight to another, then take a break. But shortening a workout and making it better are different questions. The exercises you pair also change what the session asks of you.
Too long; didn’t read (Summary)
- Supersets pair 2 exercises with little or no rest between them, followed by a rest.
- They can shorten sessions, but often feel harder than traditional sets.
- Pairing exercises for the same muscles can reduce the work you complete.
- Only 3 studies in the review examined long-term adaptations; identical strength or muscle growth is not established.
What the review actually compared
A 2025 systematic review gathered 19 studies involving 313 participants. It compared supersets with traditional training, where you complete the sets of one exercise, with rests between them, before moving to the next. Most participants were young men with training experience. Of the 19 studies, 16 examined immediate responses and only 3 examined adaptations over several weeks.[1]
The researchers distinguished 3 approaches. You can pair opposing muscle groups, such as a press and a row; combine an upper-body exercise with a lower-body exercise; or use 2 exercises that target largely the same muscles. These are different ways of arranging work, even though all are called supersets.
Less time, often more effort
Superset sessions were shorter in the included research. Across pooled comparisons, the review found no clear overall difference in total repetitions or volume load, meaning repetitions multiplied by the load lifted. That does not guarantee that every pairing preserves your performance.
In the subgroup using 2 exercises for similar muscle groups, the volume load was lower than with traditional sets. Opposing-muscle pairings looked more promising for maintaining work, although these subgroup results came from few studies. Supersets also produced higher perceived effort overall. A shorter session can therefore feel more demanding rather than easier.
Volume load means repetitions multiplied by the weight lifted. Each superset pairing is compared with traditional sets; these are separate subgroup analyses.
Opposing-muscle pairs
No clear difference in volume load
Similar-muscle pairs
Less volume load with supersets
Dot: the estimated average difference. Line: the uncertainty around that estimate.
Pairing similar muscles reduced volume load. Opposing-muscle pairings had no clear difference from traditional sets. These small subgroup analyses do not prove one pairing is always better.
See the numbers and study details
| Outcome | Estimate | 95% confidence interval |
|---|---|---|
| Opposing-muscle pairs | 0.53 | -0.08 … 1.13 |
| Similar-muscle pairs | -1.08 | -1.72 … -0.44 |
0 = no difference between the groups
Table 2, Volume load: Agonist–antagonist and Similar biomechanical supersets; Results 3.4.1.1, Volume Load
The increased effort is an immediate response. It is not evidence that the extra discomfort produces extra muscle growth.
What this means for your workout
The small collection of longer-term studies did not detect clear differences in strength gains, muscular endurance or muscle growth. Only 2 studies contributed to the muscle-growth comparison, so the review cannot establish that the methods always deliver identical results.
If time is your main constraint, pairing exercises for different muscle groups is a reasonable option to try. Keep the rest after the pair and pay attention to the repetitions, load and movement quality you can maintain. If the second exercise repeatedly suffers, change the pairing or allow more recovery.
For a lift you especially want to improve, traditional sets remain a straightforward choice when you want to give each set your full attention. The useful question is whether a superset helps you fit productive training into your day—not whether finishing sooner proves you trained harder or grew more muscle.
Sources
- Superset Versus Traditional Resistance Training Prescriptions: A Systematic Review and Meta-analysis Exploring Acute and Chronic Effects on Mechanical, Metabolic, and Perceptual Variables. Zhang X, Weakley J, Li H, Li Z, García-Ramos A. Sports Med. 2025;55(4):953–975. doi: 10.1007/s40279-025-02176-8. Study.