Single Versus Multiple Weight Training Sets

Single or Multiple Sets - Which is Best?

A regular point of disagreement in discussions of weight training and strength training fundamentals is the issue of multiple versus single sets.

A "set" is series of repetitions of a single exercise. A set of squats might include 10 repetitions. You then rest and do another set until you complete the number of sets in the program.

The mainstream advice and practice is to do something like 3 sets of 8 to 15 repetitions for each exercise in a weight training program. In some specialist areas like Olympic lifting or powerlifting, fewer sets and repetitions with heavier weights might be the norm, but for most people training for fitness and general strength and body shaping, the 3 X 12 program for each exercise is the standard.

One Set or Many - for What Purpose?

The question often raised is whether you need to do multiple sets or if one is sufficient? Various schools of weight training have tried to co-opt one set as the standard requirement. HIT (high-intensity training) is an example. The actual experimental evidence is conflicting, with some studies showing one set is sufficient for muscle and strength building and others showing that more than one set works better. The question needs to be qualified by asking for "what outcome or purpose?"

Strength or Muscle

Strength training focuses more on training the central nervous system while bodybuilders want size and are not as focused on strength development. It's not surprising that different set and repetition programs are used, but rarely is one set the standard of choice.

Aerobic and Anaerobic Fitness

Weight training is not usually associated with high levels of aerobic or anaerobic fitness -- running, track, cycling and more active pursuits are better to enhance these fitness characteristics. Even so, you can set up weight training programs to emphasize cardiovascular fitness as a greater priority.

This means you have to do more sets and repetitions, perhaps with lighter weights. For this outcome, one-set training is not going to do it for you.

Weight Loss and Metabolic Syndrome

Another targeted outcome might be weight loss and the treatment of pre-diabetes or metabolic syndrome. Energy expenditure is a key requirement for these targets. Again, one-set training is probably not going to be sufficient to produce the effect you're looking for. You need to work longer and expend more energy, which means multiple sets.

Summary of One-Set Weight Training

Ultimately, one-set training is likely only to be sufficient for limited goals, and even then you may do better with multiple sets. One exception might be if you have a long list of exercises, up to 20 or more, that you run through at each session so that the tally of work approaches that done with a multiple sets for fewer exercises.