What is density training?

In fitness, density in training refers to how much work you do in a specific amount of time. Imagine how much luggage you can cram into a suitcase: the more luggage, the denser the suitcase. So, the more reps you can do in 10 minutes, the “denseer” your training is.

What is density training, in terms of exercise?

Basically, density training is a strength training regimen where one gradually performs more exercises in a specified time period over a period of weeks or months. It’s done in an AMRAP format, or “as many reps as possible,” which is usually done in blocks of 10 to 20 minutes. So, over time, you try to do more reps in the same time period while decreasing the rest time. Once you’ve hit a certain number of reps, you pick up heavier weights to make each session harder. Either way, you make your training “denser” by increasing the overall amount of work you put in.

Circuit Training vs. Density Training: The Difference

Circuit training is a type of strength training that involves completing a series of different exercises in a given time period with a specific rest period in between. A simple example would be 30 seconds of push-ups, rest 30 seconds, do 30 seconds of squats, rest 30 seconds, then do 30 seconds of jumping jacks, rest 30 seconds, repeat four rounds. It determines the workload, not the number of repetitions.

With density training, on the other hand, you track your repetitions and minimize the time you spend resting so that as you progress each week, you can increase those repetitions (or the weight used) in the same time period.

Benefits of Density Training

This highly effective workout regimen has several unique benefits. First, according to Andy, the format of density training makes progressive overload “foolproof.” If you don’t hit your rep goal, you can try again next week and increase the reps. If you do and increase the weight, your overall volume will increase. You can see exactly how you’re progressing and know when you’re ready to lift heavier weights because you’re tracking it all during each workout.

At the same time, density training gives you more bang for your buck. The combination of the mechanical tension from lifting weights in a fatigued state and the metabolic demands of pumping blood from one major muscle group back to another for 10 to 20 minutes can lead to improved strength, muscle growth, and fat loss. And you don’t have to work out for hours to get these results—because density training is all about getting more work done in a shorter period of time, the workouts are extremely efficient.

Are there any downsides to density training?

Aside from the general weightlifting precautions you need to take during any strength training workout (like warming up first and paying attention to proper form), there are no particular downsides or risks to density training, says Andy.

However, density training isn’t the best way for beginners to start lifting weights. You don’t need to be an advanced lifter, but if you’re a beginner, start with simple straight sets or supersets with designated rest intervals. You’ll get more out of density training if you build a strength training base first and then challenge yourself with the clock.

How to Plan a Density Training Program

Andy says density training is best done by rotating two or three exercises that use different muscles or challenge them in different ways. Push and pull, or upper body and lower body, or flexion and extension. This might be bicep curls followed by tricep kickbacks, or deadlifts followed by overhead presses.

Five to eight reps is ideal—according to Andy, this range allows you to start with good form while still making significant strength and muscle gains. (If your primary goal is to build strength, stick to the lower end of this range; if you want bigger muscles, go for the higher end.) Over a 10- to 20-minute session, fatigue will build up both locally in the specific muscle groups you’re lifting and globally—you’ll start to sweat and feel your heart rate spike. You don’t want to use reps or weights that fatigue you in your first one to three sets.

To find the right weight and reps, he suggests targeting eight to 12 reps for the exercise you’re doing, then using that weight but cutting the reps in half. So if you can do 12 shoulder presses with a 30-pound dumbbell, do six reps with that weight in your density set. Andy recommends completing six to 10 rounds in 10 minutes. If you can get through 12 to 15 rounds, your weight is too light.

While you’re challenging yourself to complete as many rounds as possible, be careful to rest and maintain proper form. This is key to being safe and effective. Don’t rush it, move methodically. As you get closer to the end of a training block and begin to fatigue, you’ll need more rest. Rest well and keep your technique clean.

What a Density Training Progression Looks Like

Below is a sample density training plan might include the following:

Week 1: Do 10-minute work blocks, alternating between 6 reps of each move. Do as many rounds as you can while maintaining good form. Keep track of your total rounds.

Week 2: Use the same weight as week 1, but try to beat last week’s rounds. If you increased by 10%, increase the weight in week 3 (by 5 to 10 percent, or use the next heaviest weight you can handle).

Week 3: Use a new weight.

Week 4: Try to beat week 3’s round count.

Repeat this for 8 to 12 weeks, alternating between increasing the weight and trying to beat the round count.

Peloton Density Training Program

If you’re ready to get serious about density training, one of the easiest ways to get started is to follow Andy’s four-week Total Strength: Density Training series. There are three 20- to 30-minute full-body workouts each week. On the other days, you can rest or do some cardio. Andy guides you through each step so you know exactly when to increase the weight.

If you use the Peloton guide, both your reps and the number of rounds you complete in a given period are automatically tracked. This makes weekly progression simple: the exercise tracker stats let you know exactly where you started and, therefore, where you need to go.

After completing four weeks, if you want to continue with density training, Andy recommends taking a week off and then restarting week one with the same weights you ended week four with.

How to Incorporate Density Training Into Your Workout Routine

One of the great things about density training is that it can be easily incorporated into almost any fitness routine. If you want to use it as a supplement to other types of training, try doing one or two density sessions per week, making sure to track your reps so you can measure progress over time. Or, if you want to use density training as your primary training method, do a few density sessions per week for four to eight weeks.

For example, Andy’s density training plan on Peloton includes three density sessions per week. You can definitely keep up with your cardio training at the same time and maybe add a supplemental strength training day. That said, he doesn’t recommend training for an endurance running event like a marathon while doing density training, as it can be a bit too much for the body. It’s OK to stick to two or three running or cycling sessions to keep up your cardio. You may need to feel out your reaction to density and adjust your other training over time.

The key is to make sure you have enough energy for each workout so that density training builds you up instead of wearing you out. Density is a high-intensity training method. Respect it and you’ll be shocked at the results.