WFH ‘micro workouts’ – how best to do sets?

I’m trying to be a good boy and get up and do some strengthening every half hour.

I’m torn between picking an exercise and doing 3 sets in one go, or maybe 1 set each of three different exercises, but do this 3 times.

I guess it boils down to whether a 30 minute break between sets of an exercise is more or less beneficial than accumulating fatigue by doing all three sets with say 1 or 2 minutes in between?

I’ve been doing something like this since I started WFH during 2020.

I began with a few bodyweight exercises and that has now evolved into lifting a pair of dumbells that I keep nearby.

I do both of your proposals…

“3 sets in one go” – when I have time/gaps in meetings

“1 set each of three different exercises, but do this 3 times” and I do this when I have time.

I don’t want bigger muscles but I do want stronger muscles. Especially upper body and core for more bike riding.

It seems to be working and I currently feel like it’s probably not a perfect routine, I won’t be filming as a Youtube influencer anytime soon, but it’s a lot better than sitting at my desk watching others on Youtube ;o)

There is some evidence to suggest that muscle hypertrophy can be improved with metabolic stress (1-2 mins between sets), however there is also evidence to support that joint health is better maintained with regular moving and loading (30 mins between sets). So, choose your goal I guess!

Depends on the sets and your goal.

Strength / Powerlifting (e.g, 5×5 or even fewer reps) the whole idea is to take 5+ minutes between sets so that each and every set is the same (high) effort. As opposed to hypertrophy sets where you’d aim for 15-10 reps per set, aiming to stop ~2 reps before failure each time, and only rest 90s between.  The lower weight means quicker recovery and no strict numbers to hit means it doesn’t matter if you go 15-12-10 reps.

The bigger issue might be warming up and staying flexible between sets. I’d not do 5 heavy squats then go sit in an office chair for half an hour before doing another 5, I’d at least use a standing desk to keep things moving otherwise you’ll want to do warmup sets / mobility exercises each time.

Hypertrophy work I’d say if you can take 10 minutes away from your desk then just do a quick warmup and the 3 sets of 12-15 in one go for each exercise.

Strength work I’d maybe do supersets instead, e.g if you’re doing do a set of 5 squats, then immediately do the overhead press for week A, Or bench for week B.  Then save the deadlifts or bent over rows for lunchtime.  But don’t be sedentary in-between supersets, keep moving/stretching.

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Thanks gents, useful perspective to remind me what I’m actually trying to achieve!

My workday micro-workouts aren’t specifically for strength, I have a set of heavy exercises that I’ll do (ideally) twice a week during a dedicated workout with warmup etc.

The midday exercises are mostly about activation and movement to offset the sitting, e.g. bodyweight glute bridges, bodyweight lunges to open up hips, functional glute med stuff, core stuff like pallof presses etc.

I think on that basis I’ll stick with doing single sets and mixing exercises during the day.

@13thfloormonk if you’ve got any links to online stretches for home/office workers I’d be mega greatful. Got a desk job for the first time in my life and I’m really struggling with back problems. Got a decent desk/chair setup etc so want to start doing some stretches etc when wfh

Phew, where to start!

I think I would do more harm than good trying to explain everything step I’ve taken, but fundamentally would suggest stretching isn’t always the way, I prefer strength exercises that promote lengthening across the front, e.g. glute bridges (open up hips but also keep glutes awake) mountain climbers (slowly) which place quads and hip flexors in a lengthened state under tension, standing marches on a step lifting a kettlebell with my foot (also lengthens hip flexors/psoas as your leg extends under tension).

Instead of static stretches I do sets of bodyweight reverse lunges which also lengthens hip flexors under tension.

Glute meds can apparently go to sleep but also get stuck in a lengthened state when sitting so I’ll try to work those too, side lying leg raise is good but proper form can be tricky, definitely need to avoid arching low back.

Most important though is learning NOT to use low back muscles for the above, e.g. it’s very easy to over-extend glute bridges and arch your low back, but really you want to be using glutes and hams.

I’m also using resistance bands anchored in a closed door to do lumberjacks (I think they’re called that, pulling bands across your body and down to engage obliques) and also pallof press which hits the QL at the sides of your lower back. These are other muscles which get lazy when you sit a lot.

Sounds good, I’d also add Bulgarian Split Squats to that to do list.  Because you can never loathe a routine enough ?

And deadlift / deadlift variations to add some variety to the glute work. Focus on the variations because proper deadlifting is tough on your body.  RDL, stiff legged and rack pulls isolate the movements with smaller loads or in the case of rack pulls higher loads but through a shorter less dangerous range of motion.

Will you be wearing a suit 😉 Appreciate this lot might not be intense enough

https://www.theguardian.com/lifeandstyle/article/2024/jul/28/get-fit-in-two-minutes-17-micro-workouts-that-will-change-your-life-even-if-youre-stuck-in-the-office