Strength training: one set or three?

The number of sets you do in strength training is more than just a figure on paper. When you’re short on time, one solid set can keep your training on track, but it often isn’t enough for long-term progress. Here’s a straightforward look at when one set works and when three deliver better results.

Why does the number of sets matter?

Muscle&Fitness Hers once tackled a question that still comes up in the gym: can you get results by doing just one set of each exercise? It usually comes up when time is tight. A 10-minute workout may not feel like a proper workout, but sometimes 10 minutes of effort is better than nothing.

The original idea was simple. If you normally do 3-4 sets for each body part but your day has gone off the rails, you can do just one set. Not forever, and not for every goal, but as a fallback. It keeps the habit going, gives your muscles a stimulus and lets you get on with your day.

The American College of Sports Medicine noted that one set of one exercise for each major muscle group may be the minimum many people need to improve their strength and fitness. The word “minimum” matters here. It doesn’t mean the best plan. It means the lower limit.

Jaci VanHeest, a professor in the Department of Kinesiology at the University of Connecticut, made a similar point: one set may be suitable for women with less than six months of gym experience, as well as those who simply want a moderate level of fitness. That’s a pretty practical perspective, honestly. Not everyone trains to get into stage condition or break records.

How can you make one set work?

One set only makes sense if you put real effort into it. It isn’t a warm-up followed by a trip to the showers. It’s a working set in which you maintain controlled technique and the final repetitions demand concentration.

A University of Florida study looked at people with one year of circuit training experience. It found that three sets of an exercise for each body part offered only slightly greater benefits than one harder set for each body part. It’s a useful reminder: volume won’t make up for a sloppy workout.

Frederick Hahn, a fitness instructor certified by the American College and co-author of The Slow Burn Fitness Revolution(Broadway, 2002), used single-set training with his clients. His approach was to get as much as possible out of that one set. He recommended slowing the movement down, because a slower tempo increases tension and makes it harder to move the weight using momentum alone.

So what actually happens? As intensity increases, you can reduce training volume. That doesn’t make one set a magic solution, but it does make it a useful tool on a busy day. For beginners in particular, it may be enough to help the body learn the movements and give the muscles their first strong stimulus.

When are three sets the better choice?

In 2002, the American College of Sports Medicine emphasized that its 1998 recommendation was the bare minimum. That’s an important clarification. Once you’ve been training for a while and want to keep progressing, you often need more work than just one set per exercise.

William J.Kraemer, a professor in the Department of Kinesiology at the University of Connecticut, said that several aspects of a training program can be adjusted: rest periods between sets, the types of exercises and the number of exercises. Volume is only one variable, but it’s a very important one because it reflects how much work you’re actually doing.

His lab’s findings were clear. During the first three months, women made similar gains in strength and muscle regardless of whether they performed one or three sets. Once training had continued for more than six months, the group performing three sets began making better progress.

A review published in Medicine& Science in Sport & Exercise, which examined more than 100 studies on gym training, reached a similar conclusion. Three sets may be a good number for beginners, but more experienced trainees often need more than four sets per exercise.

A study from Arizona State University(Tempe) also considered energy expenditure. Women who followed the American College of Sports Medicine’s minimum recommendation, performing just one set of each of eight exercises for different body parts, burned an average of only 80 calories during their workout. The greater benefit for fat loss came from the increase in metabolism on the two days when they performed three sets per exercise.

Making a practical choice: sets, goals and time

The simple truth is that you should choose your number of sets based on what you actually want to achieve. If your goal is to maintain the habit during a busy week, do one hard set. If you want to build strength, gain muscle or support fat burning, three sets are usually the more reliable choice.

• As a beginner, you can start with one set while you’re still learning the technique.
• If you have less than six months of experience, don’t worry too much about finding the perfect training volume.
• If you’ve been training for more than six months, gradually add volume.
• If you do one set, stay focused and use good technique.
• If you do three sets, also pay attention to your rest periods, the weight you use and your exercise selection.

Doing one set doesn’t mean you’re lazy. Three sets aren’t always better if you do them half-heartedly. The best plan is one you can follow consistently and whose training load increases over time.

FAQ: sets in strength training

Can one set build muscle?

Yes, especially if you’re a beginner or going through a busy period. But as you gain training experience, one set may no longer provide enough of a new stimulus.

Are three sets always better?

Not always. Three poorly performed sets don’t beat one well-executed working set. Still, if your technique is good and your goal is to make progress, three sets are a stronger starting point.

What should you do if you’re very short on time?

Do the main exercises, with one solid set of each. The next time you have more time, return to your usual training volume.

References

The original article cited the following sources and authors: Muscle&Fitness Hers, the American University of Sports Medicine, the American College of Sports Medicine, Jaci VanHeest, a University of Florida study, Frederick Hahn, The Slow Burn Fitness Revolution(Broadway, 2002), William J.Kraemer, Medicine& Science in Sport & Exercise and an Arizona State University (Tempe) study.

Source: WHO – physical activity.

Come work out! ArtGym