When I first ventured into the weights room I was quickly plunged into the world of multiple set training.
3 sets of 12
5 sets of 5
10 sets of 10
Tried them all.
It was only much later that I got exposed to the idea of training less. A lot less. Eventually settling on a single set of hard work per exercise.
And now I can’t really see myself going back. Here’s why:
It’s Really Efficient
Life is busy. And it only seems to get busier. By switching to single set strength training you can reclaim huge amounts of time from your workout sessions which can be put to use elsewhere. A really comprehensive workout targeting all your major muscle groups can easily be accomplished inside 30 minutes using single set training - oftentimes a lot less!
It’s Super Motivating
Psychologically would you rather perform multiple sets of the same exercise or one single all-out effort. It’s a no brainer right? There is something I find really motivating about knowing you have one chance on each exercise to reap the maximum possible benefit from your training session (and many of my training clients have said the same!)
You Can Hit More Muscle Groups
With single set training you can fit a lot more exercises into a shorter space of time allowing you to hit more muscle groups per session. For example I will often perform a full-body routine containing one lower body, one pushing, one pulling, one hip and one core exercise then extend it out with some extra exercises targeting body parts I want to work on.
There Is Less Strain On Your Joints
To fatigue a greater percentage of muscle fibers during single set training each exercise should last for at least 40-50 seconds with the sweet spot more likely around the 90 second mark. This simply isn’t possible with really heavy weights. As soon as your large motor units fatigue - the set is done - leaving many smaller motor units underworked. The lighter loads required for effective single set training mean less force going through your joints which is great for increasing the safety of your training sessions.
Less Wear And Tear
Linked to the above. One high effort set performed slowly and smoothly will cause a lot less wear and tear on your joints and connective tissues than multiple sets performed rapidly using high loads and lots of momentum. Spread out over time this will greatly reduce the likelihood of injury and dramatically enhance your fitness longevity!
So there you go.
Five reasons why you should try single set strength training. I know some people are always going to prefer the multiple set approach. That's fine. Just know there is an alternative.