Strength Techniques and Strategies Single Set Training: Pros, Cons, and How-To By Paige Waehner, CPT Paige Waehner, CPT Facebook LinkedIn Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer"; and co-author of "The Buzz on Exercise & Fitness." Learn about our editorial process Updated on October 11, 2021 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Heather Black, CPT Reviewed by Heather Black, CPT Heather Black, CPT is a NASM-certified personal trainer and owner of Heather Black Fitness & Nutrition where she offers remote and in-person training and nutrition coaching. Learn about our Review Board Print PeopleImages / Getty Images Table of Contents View All Table of Contents What Is Single-Set Training? One Set vs. Multiple Sets Pros and Cons of Single-Set Training Tips for Single-Set Training To see results from your strength training sessions, you must overload the muscles with challenging enough effort to cause adaptation to occur. Some trainers recommend doing anywhere from three to five strength-training sets for maximum muscle gain, while others say that single-set training is just as good as multiple sets. The right answer depends on you and your goals and your current fitness level. If you're really going for strength gains, muscle endurance, and muscle growth, multiple sets have an advantage. But single-set training may work well for many people. What Is Single-Set Training? Single-set training is performing just one set of repetitions per exercise in your training session. In multiple-set training, you perform more than one set of reps per exercise. For example, a single set of squats could be 1 set of 15 repetitions, where a multiple set session could be 3 sets of 12 repetitions. The number of reps in your single set varies by how much weight you use, which body part you are working, and your current fitness level. The heavier the weight, the fewer reps you will be able to do during your single set. Some advanced lifters may perform very heavy single sets with only 2 to 5 reps to increase their maximum lift. Beginner lifters might use single-set training with multiple repetitions and light to moderate weight as a way to get used to strength training, work on form, and not overly exhaust themselves. The Single-Set vs. Multiple-Sets Debate The conflicting opinions about single-set training stem from the overload principle. Research suggests that you have to push your muscles beyond their present capacity to gain strength and size. Some experts argue that it doesn't matter if you fatigue your muscles in one set or several sets, as long as your muscles experience exhaustion. Others equate more sets with greater muscular gains. For experienced lifters, single-set training may still provide benefits, but not as much as multiple-set training. A 2020 study in Sports Medicine examined the effects of performing a single set of 6 to 12 high-intensity repetitions with weight loads around 70% to 85% of the participants' one-rep maximum (1RM), 2 to 3 times per week for 8 to 12 weeks. The researchers found that single-set training increases squat and bench press 1RM strength for bench press and squat in men who resistance train, but at a suboptimal level. The study did not address deadlift strength or any other type of lift, and neglected women and highly trained strength athletes. For older, more frail individuals, a 2015 review of the results of 25 studies in Sports Medicine found that the optimal number of sets for building strength is two to three. A 2010 meta-analysis of 72 studies examining single-set and multiple-set training results revealed that multiple-set training provides many advantages over single-set training. These advantages depend on other variables such as age, training experience, and the duration of the study Using single-set training was shown to be effective in the short term. But the researchers concluded that for long-term progress and those looking to increase their strength, multiple sets are superior. A 2015 study that compared one, three, and five sets of exercises found that multiple sets were better with regard to strength gain, muscle endurance, and upper arm muscle growth. Research results suggest that beginners may get solid strength and muscle gains with single-set training if they challenge their muscles with enough weight, although these effects may be short-term. People who are experienced with weight training may need more sets to see improvements. Overall, the research suggests that multiple-set training is superior to single-set training for most people. Pros and Cons of Single-Set Training Pros May work for beginners Easier to manage time-wise Preserves strength Offers flexibility Cons May not work for advanced lifters May not increase strength or muscle Short-term effects Pros While multiple sets may result in the greatest gains in strength, one-set training can still be a good choice for many people. One-set training works for beginners because it's a good way to start learning how to do exercises with good form while avoiding overdoing it. Can You Do Too Much Weight Training? It's also appropriate for people who don't have a lot of time for exercise. It takes less time to do one set of each exercise as opposed to three or more sets, so you can more easily squeeze in a workout. You are more likely to keep up with an exercise program when you don't have to spend hours at the gym. Plus, not repeating an exercise over and over can help decrease boredom. Using single sets for a couple of exercises at the beginning of your workout can preserve your strength for the rest of your training session. For instance, if you'd like to work on your squat form or increase your maximum weight lifted, performing a single set is a wise choice while preserving your strength for further exercises performed with multiple sets. Another advantage of one-set training is flexibility. You can easily change your workouts by substituting new exercises when you get tired of the old ones or when your body stops responding. Cons As you can see from the results of multiple studies, single-set training may not be the best choice for more experienced lifters or those who've worked past the beginner stage. Single-set training can help you learn the ropes of form and movement patterns safely but may not help you reach strength or muscle growth goals. Single-set training might be best for short-term results while getting accustomed to a new movement or weight. Make Single-Set Training Work for You If you decide to go with one-set training, you have to work a little harder to make sure you get the most out of each and every rep. Warm up: Get your muscles ready by doing at least five to 10 minutes of cardio or by doing light warm-up sets of each exercise. Stay focused: Take your time during each rep and focus on the muscle that you're working. Do every single repetition with perfect form: No jerking, bouncing, or slumping. Use heavy weights: To fatigue your muscles, you should be lifting enough weight that you can only complete the desired number of repetitions (somewhere between eight and 15). If at the end of your set you can keep going, that's a sign that you need to increase your weight. Go slowly: Using momentum means that you're not recruiting all of your muscle fibers. For each repetition, count to four during the lifting and lowering phase of the movement. Think maximal effort: Remember, you're only doing one set, so go all out while staying within your own limitations and capabilities. Rest: Rest at least one day between strength sessions. 6 Facts About Strength Training 6 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. Schoenfeld BJ, Contreras B, Krieger J, et al. Resistance training volume enhances muscle hypertrophy but not strength in trained men. Med Sci Sports Exerc. 2019;51(1):94-103. doi:10.1249/MSS.0000000000001764 Androulakis-Korakakis P, Fisher JP, Steele J. The minimum effective training dose required to increase 1RM strength in resistance-trained men: A systematic review and meta-analysis. Sports Med. 2020;50(4):751-765. doi:10.1007/s40279-019-01236-0 Borde R, Hortobágyi T, Granacher U. Dose-Rrsponse relationships of resistance training in healthy old adults: A systematic review and meta-analysis. Sports Med. 2015;45(12):1693-1720. doi:10.1007/s40279-015-0385-9 Fröhlich M, Emrich E, Schmidtbleicher D. Outcome effects of single-set versus multiple-set training--an advanced replication study. Res Sports Med. 2010;18(3):157-175. doi:10.1080/15438620903321045 Radaelli R, Fleck SJ, Leite T, et al. Dose-response of 1, 3, and 5 sets of resistance exercise on strength, local muscular endurance, and hypertrophy. J Strength Cond Res. 2015;29(5):1349-58. doi:10.1519/JSC.0000000000000758 By Paige Waehner, CPT Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer," and co-author of "The Buzz on Exercise & Fitness." See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit