The Claim
In trained women, performing 5 to 10 sets of resistance training per muscle group per week over a 24-week period is associated with significant increases in muscle strength and size, with no additional benefit observed from higher training volumes, suggesting that lower-volume programs may be sufficient for maximizing hypertrophy and strength gains 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.
If you're a woman who's already been working out, doing 5 to 10 sets of strength training per muscle group each week seems to be enough to build muscle and get stronger over half a year — doing more doesn't seem to help extra.
See the scientific wording
Performing 5 to 10 sets of resistance training per muscle group per week is associated with significant increases in muscle strength and size in trained women over a 24-week period, with no additional benefit observed from higher training volumes, suggesting that lower-volume programs may be sufficient for maximizing hypertrophy and strength gains in this population.
What the research says
1 studyStudy: Evidence for an Upper Threshold for Resistance Training Volume in Trained Women
The study found that women who did fewer sets (5–10 per workout) gained just as much muscle and strength as those doing more, with no extra benefit from higher volumes, which supports the idea that less can be just as effective.
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.