Set for Success--One Set Exercises vs Multiple Sets

Set for Success

If you're looking to get started in weight training, you'll need to approach the situation correctly. There are some basic principles that any person training with weights should understand. And one of the more important is the number of sets you'll do.

There are quite a few theories and ideas out there about how many sets are necessary when lifting weights. One of the more common arguments is that you only need to do one set per exercise. Other arguments prescribe multiple sets as the only way to go. So what's the answer? Depends on what you want to achieve.

For most people looking into taking up weight training, the results we want are increased muscle mass and strength. Increased muscle mass improves your body composition and increases your metabolism (the more muscle you have, the more calories you burn). Increasing your strength levels improves performance in almost every aspect of your life and improves overall self-image and confidence.

Before we get too far, just starting to train with weights will create improvement regardless of the number of sets you perform. Your body will react to additional stress, adapting by increasing in strength and muscle mass or by improving endurance. Typically, this response will last for about 12 weeks before your body becomes accustomed to the stress you've introduced. If you're looking for long term benefits from weight training, then the question of single vs. multiple sets is one you'll eventually have to address.

There have been many studies that have looked at single vs. multiple sets workouts. One study tested recreational weight lifters over the course of 13 weeks. Half of the group trained with one set exercises (circuit training), while the other half performed three sets per exercise. The results showed that both groups gained improvements in strength, endurance, and body composition¹. This study offers a compelling reason to participate in either, according to personal preference.

In 1995, the American College of Sports Medicine recommended that one set of eight to 12 repetitions was sufficient for most people participating in weight training. Most of us will find that single set exercises more than suffice to help us meet our goals. This argument is even more compelling when you consider the many time constraints that we face today. Single set exercises take much less time, and understanding that you can have many of the same benefits with a much smaller time investment, then this may be the way to go.

But before you make that leap, other studies show different results. A study from 2005 showed that for new weight trainers, three set exercises produced nearly double the strength increases than single set exercises did². Another study, testing both trained and untrained subjects, found that three sets produced a 46% increase in strength over single set exercises³. So, as far as strength is concerned, multiple sets appear to provide greater increases.

But what about body composition? A 2010 study found that multiple set exercises reported a 40% increase in muscular growth over single set exercises in both trained and untrained participants⁴. If you're looking to gain more muscle in a quicker manner, than multiple sets is the answer.

So, what's the final word on the single vs. multiple debate? It really comes back to what you want to achieve. Increasing strength and muscle mass can be achieved through either single sets or multiple sets. If, however, you're looking at long term gains, and if you want to make them more quickly, then multiple sets is the way to go.  But that doesn't mean that you should be opposed to single set exercises. While the gains may not be as impressive, you'll still be making strides toward your goal. When it comes time to make your choice, consider your goals and your restraints. If you have time and capacity for multiple sets, and if you're looking to continue making those gains, go for multiple sets. If you've reached the a level of health that you're happy with, or if you have limited time, then single sets may be the best. Either way, you'll see improvements.

1. "Single Versus Multiple Sets in Long-term Recreational Weightlifters"; Hass, Chris J.; Garzzarella, D. de Hoyos and M.L. Pollock. Medicine & Science in Sports & Exercise. 32(1):235, January, 2000.

2. "Resistance Training for Strength: Effect of Number of Sets and Contraction Speed"; Munn, Joanne; Herbert, Robert D.; Hancock, Mark J.; Gandevia, Simon C. Medicine & Science in Sports & Exercise. 37(9);1622-1626, September, 2005.

3. "Single Versus Multiple Sets of Resistance Exercise: A Meta-Regression"; Krieger, James W.; Journal of Strength & Conditioning Research; 23(6):1890-1901, September, 2009.

4. "Single vs. Multiple Sets of Resistance Exercise for Muscle Hypertrophy: A Meta-Analysis"; Krieger, James W.; Journal of Strength & Conditioning Research; 24(4):1150-1159, April, 2010.