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6 Benefits of Supersets

Curious about the benefits of supersets and how they can level up your workout? Read our latest blog now to learn more today!

Published: 11/18/21

6 Benefits of Supersets

When it comes to strength training, supersets are effective interval exercises to build your fitness routine around. A superset combines two or more strength exercises together with minimal breaks, rest period, or downtime between them. Without much rest between exercises, you’re essentially making the most out of your gym time. 

Today we’re diving into six incredible benefits of supersets.

Superset Workout Benefits 

1. Supersets Maximize Your Time At The Gym

While it may not feel like it at the moment, the time you spend between workout sets adds up. Whether you’re taking a sip of water, refilling your bottle, chatting with friends, checking your phone, or changing your music, every moment spent doing something besides working out lessens the productivity of your gym session. 

During a superset, you’re skipping the break time between exercises. Essentially, you’re saving time (which we could all use a little more of)! Whether you want to cut down on the time you spend at the gym or pack more into your workout routine—supersets are a time-effective way to keep you on track with your goals.

2. Supersets Can Help Burn Fat

Because there is less downtime between exercises, your heart cannot return to a resting state during a superset. Keeping your heart rate up encourages cardiovascular exercise, and cardiovascular exercise burns more calories—cue the fat burning. 

Let’s say that your first set in your superset routine is a bench press and your second set is a squat. Even though your upper body gets to rest during the second part of the superset, your heart cannot slow down because high energy and oxygen levels are required for the glute and quad muscles; therefore, your heart must continue to pump blood at a fast rate throughout your body.   


3. Superset Training Can Build Strong Muscles

Like any strength exercise routine, supersets support muscle growth and strength. Unlike other strength training exercises, however, supersets allow you to support many different muscle groups or opposing muscle group in one workout session. 

Do a full-body superset workout by pairing various muscle groups together. For example, first, do calf raises, then do squats, then do bench presses, isolation exercise, and then pull-ups without a rest period. Supersets require both physical and mental stamina and allow you to quickly get a full-body workout in. 

4. Performing Supersets Can Strengthen Your Muscle’s Full Range Of Motion 

The fun thing about supersets is that you can use them to whatever benefit you’d like. If your goal is to focus on building one muscle group’s full range of motion and capabilities, string together exercises that all work the same muscle group. 

For instance, if you’d like to work every muscle activation in your upper body, specifically the shoulders, build a superset like the one illustrated here

Supersets can be a great way to burn fat and build muscle. Does strength training burn fat? Yes and it has the potential to raise your resting metabolic rate too

Strength exercises are challenging, and there is a reason why people often take breaks and grab water between sets. It is always recommended to listen to your body and give it the sufficient rest and water it needs. A long superset such as this one is recommended for advanced trainees only and should be broken up into smaller bites for most people.

5. Supersets Can Be Targeted

One thing we love about supersets is that they allow you to target specific muscle groups

If your goal is targeted muscle gain and muscular endurance, you can develop a super set designed to isolate specific upper body muscles or different muscle groups. For example, pairing overhead presses and barbell shrugs will push your shoulders to the limit and result in muscle hypertrophy. Muscle hypertrophy is the enlargement of the muscle mass and tissue. Similarly, pairing bicep curl exercises and tricep dips using circuit training equipment in a straight set works the arms in oppositional movements. The pull (curl) and push (dip) movements improve musculature. Another example is pairing leg curl exercises with leg extension exercises. The leg extension exercises target the front quads, while leg curl exercises isolate the opposite muscle groups at the back or the hamstrings.1 

6. Supersets can improve athletic performance

If you’re interested in functional strength training, there is a way to incorporate supersets into your fitness routine. 

This point is all about using supersets that utilize big oppositional parts of the body respectively—for example, sumo squats into an overhead press. As you move between the two exercises, your heart rate is going to spike, and the longer you perform the two, the harder you’re pushing your endurance. This line of thinking follows the logic of full-body high-intensity training routines like Tabata and HIIT to improve overall athletic performance.

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The Best Place For Supersets

While supersets can be done from many locations, it’s best to be in an environment that is safe for weight lifting. Using padding to support you if you fall, and using high-quality lifting machines and weights will yield the best and safest results. Additionally, having a spotter with you to provide feedback, help you maintain proper form, and support your safety is vital and prevents injury. 

If you’re not sure where to begin, stop at the Chuze Fitness nearest you! We have state-of-the-art machines and equipment to help you reach your fitness goals, and foster a community of motivated individuals who support one another at every step of the way.


Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.



  1. Powerlifting Technique. Leg Extension vs Leg Curl: Differences, Pros, Cons. https://powerliftingtechnique.com/leg-extension-vs-leg-curl/
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