Could One Set Be Enough?
By Editorial Staff
Strength training becomes more important as you get older – but that doesn't mean your workouts have to become longer. In fact, if the thought of doing multiple sets of every exercise is keeping you from picking up the weights at all, here's some encouraging news: For some older adults, one properly performed set may be enough to get stronger and build muscle.
Researchers tested that idea in 85 previously inactive adults over age 60. Each participant trained both legs twice a week for 10 weeks. One leg performed just one set of knee extensions, while the other performed four sets.
These weren't easy repetitions. Participants performed 8-15 reps per set, using enough resistance that they eventually reached the point where they couldn't complete another full repetition. The workouts were also supervised.
Sometimes Less Really Is Enough
About 40% of the participants built measurable muscle with the one-set approach. Among these people, both one and four sets increased muscle size, without a statistically significant difference between the two approaches. Strength also improved similarly whether they performed one set or four.
That's an appealing message if you're older and reluctant to start strength training because you think it requires a major time commitment. A single challenging set can be productive.
But there's an equally important second half to the story.
The remaining 60% didn't experience measurable muscle growth from one set. When those same people performed four sets with the opposite leg, they experienced greater gains in both muscle size and strength. Even among people who responded well to one set, researchers saw a tendency toward greater muscle growth with the additional sets.
So, is one set enough or should you do four? The answer may depend on you. If you're starting a strength-training program, you don't necessarily need to assume more is better. A properly performed set using appropriate resistance can provide a meaningful challenge, particularly when you're just getting started.
Then pay attention to what happens. As you get stronger, the weight or resistance should progress appropriately. And if you're training consistently but aren't making progress, adding another set (or eventually working toward the higher volume used in this study) may provide the extra stimulus your muscles need.
The study doesn't establish four sets as the magic number; researchers only compared one with four. It also examined one exercise over just 10 weeks, so the findings shouldn't be treated as a recipe for an entire workout.
The more useful lesson is much simpler: Start with enough to challenge your muscles. Give them more when they need it.
