Strength training: How many sets for best results?

A single set of strength training exercises can build muscle as effectively as multiple sets. This has been reported in scientific literature for a number of years. But the "tradition" of three sets or more doesn't die easily.

In 1998, an analysis of multiple previous studies compared single-set and multiple-set strength training. Thirty-three out of 35 studies examined showed no significant difference between single sets and multiple sets in regard to strength gains or lean muscle mass increases. Another study found that using a weight sufficient to fatigue the muscle at about 12 repetitions is optimal stimulus for strength gain.

Based on this information, working the major muscle groups two to three times a week — doing a single set of each exercise — with a weight that tires the muscle at 12 repetitions is all most people need to do for an effective strength training program. That is great news for people who have been spending too much time in the weight room doing three or more sets.

Keep in mind, bodybuilders and some athletes may gain additional benefit from multiple-set weight training.