The Claim
In untrained healthy older women, performing resistance training with one set per exercise produces similar improvements in muscular strength, muscle mass, muscle quality in both upper and lower limbs, and circulating insulin-like growth factor 1 (IGF-1) levels compared to performing three sets per exercise over a 12-week period, indicating that increasing the number of sets does not confer additional benefits during early-stage resistance training in this population.
What the research says
Supports is higher
Support is ahead, but a single strong opposing study can change this.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
For older women who don’t usually lift weights, doing one set of each exercise is just as good as doing three sets for getting stronger and building muscle over 12 weeks — more sets don’t seem to help extra at this stage.
See the scientific wording
In untrained healthy older women, performing resistance training with either one set or three sets per exercise for 12 weeks leads to similar improvements in muscular strength, muscle mass, muscle quality in both upper and lower limbs, and circulating levels of insulin-like growth factor 1 (IGF-1), suggesting that increasing the number of sets does not provide additional benefits during early-stage training in this population.
What the research says
1 studyThe study found that doing one set or three sets of weight training gave older women similar gains in strength, muscle, and related health markers after 12 weeks.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.