The Study
Early phase adaptations of single vs. multiple sets of strength training on upper and lower body strength gains
This study tested whether doing more sets of exercises makes you stronger, and it found that for leg muscles, more sets helped a bit more — but for arm muscles, one set was just as good. It doesn't prove that more sets always make everyone stronger, just that it might help these guys in these specific exercises.
Analysis score
Maximum 90 for a randomized controlled trial.
Where the score came from
When you start lifting weights, doing more sets helps your legs get stronger faster, but your arms get just as strong with fewer sets.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 554 / 100
Quality score
Participants are randomly assigned to treatment or control groups, minimizing bias. The gold standard for testing whether an intervention causes an effect.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Yes — for beginners, you can save time on arm workouts but should do more sets for leg workouts to maximize early gains.
- 2Legs: 11.5% stronger with 3 sets vs.
- 34.0% with 1 set.
- 4Arms: 9.2% stronger with 3 sets vs.
- 57.8% with 1 set — almost the same.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Isokinetics and Exercise Science
Year
2009
Authors
M. Bottaro, João Veloso, B. D. de Salles, R. Simão, R. Celes, L. Brown
Related Content
Claims (6)
In untrained young men, doing three sets of knee extensions twice a week for six weeks leads to a larger increase in knee strength than doing only one set.
In untrained young men, doing one set or three sets of elbow flexor exercises per session results in the same increase in strength after six weeks.
In untrained young men, increasing the number of sets during resistance training leads to greater strength gains in the knee extensors than in the elbow flexors over the first six weeks.
When untrained young men perform the same resistance training program, their knee extensors get stronger in absolute terms than their elbow flexors.
In people who have not trained before, doing three sets of an exercise builds more strength and muscle in the legs than doing one set, but does not build more strength or muscle in the arms compared to one set.
In untrained young men, doing resistance training twice a week for six weeks at a weight they can lift eight times increases strength in the quadriceps and biceps, whether they do one set or three sets per exercise.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.