Beginners: two to three sets beat one
For beginners, two to three sets per exercise build more strength than one set.
Limited evidence
PubMed sources: 6 support the claim, 2 do not.
Last reviewed:
What the research shows
For the claim: the Krieger 2009 meta-regression (14 studies), the Ralston 2019 meta-analysis (three sets beat one for the legs; for the upper body the gain was larger but not significant) and the randomised trials Munn 2005, Rønnestad 2007, Paulsen 2003 and Humburg 2007.
Against: the Wolfe 2004 meta-analysis (in untrained people, single and multiple sets gave similar results in the first weeks) and Cunha 2020 (62 older untrained women, 12 weeks, no difference).
In practice
Plan two to three sets per exercise for a beginner, especially for the legs. One set still makes progress, so it is a fair fallback when time is short.
Limits
Findings for the legs are more consistent than for the upper body. In all the studies, strength rose with a single set too.
PubMed sources
- Krieger 2009, PubMedmeta-analysis or review · supports
- Munn 2005, PubMedRCT · supports
- Ralston 2019, PubMedmeta-analysis or review · supports
- Rønnestad 2007, PubMedRCT · supports
- Paulsen 2003, PubMedRCT · supports
- Humburg 2007, PubMedRCT · supports
- Wolfe 2004, PubMedmeta-analysis or review · does not support
- Cunha 2020, PubMedRCT · does not support