As a team of certified fitness professionals offering virtual personal training world-wide and in-home personal training in Toronto, Collingwood, London, Hamilton, and Ottawa, it’s our responsibility to stay up to date with the latest fitness research. 

One popular area of study is exactly how much stress must be applied to a muscle in order to see growth. In other words, how many sets and reps are necessary to see and feel tangible results? Some pros have argued that one set is enough if you’re training to failure. It’s an appealing idea: get fit faster with less time in the gym. But what does the science actually say? Researchers have explored this question in depth, and new data continues to deepen our understanding.

The short answer: doing one set can absolutely work for strength and health improvements, especially if you’re new to resistance training, pressed for time, or focused on maintaining fitness. However, if your goal is to maximize strength, muscle growth, or long-term progress, multiple sets deliver better results.

Let’s unpack what this means for you, whether you’re training online with a virtual personal trainer or in your living room with an in-home personal trainer.

THE SCIENCE BEHIND SETS

In early studies, researchers found that beginners could increase strength significantly with as little as one set per exercise performed 2-3 times per week. This supports the “single-set to failure” philosophy: do one intense set, push hard, and you’re done. However, as more long-term studies were done, a consistent pattern emerged: multiple sets almost always lead to greater gains over time.

A 2009 study published in the National Library of Medicine found that performing 2–3 sets per exercise led to 46% greater strength gains than performing a single set. Later, a 2010 analysis confirmed that multiple sets were associated with about 40% more muscle growth (hypertrophy) than single sets. 

Fast forward to more recent years and newer reviews have added nuance. While one set per exercise can produce meaningful improvements in muscle size and strength for beginners, experienced trainees consistently benefit from higher volume, typically 2–4 sets per movement. 

One 2023 review highlighted that older adults can achieve comparable strength improvements with one well-performed set per exercise, especially when effort is high and exercises target all major muscle groups. However, when the goal is muscle mass or lower-body strength, multiple sets are still superior. In short: one set works, but more is usually better.

THE MINIMUM EFFECTIVE DOSE

Our in-home and virtual personal training clients often juggle busy careers, kids, and limited workout windows. That’s where the concept of the minimum effective dose (MED) becomes valuable. MED is the smallest amount of exercise that produces a meaningful adaptation. In this case, improved strength or muscle tone. 

Studies show that beginners can see measurable results from performing one set per exercise, 2–3 times weekly, provided that each set is performed with good form and close to muscular failure (meaning you have one or two reps left in the tank). So, if you’re new to resistance training or simply trying to maintain fitness, one set per exercise can be enough to move the needle.

EFFICIENCY & ADHERENCE

One of the greatest challenges in fitness is consistency. Doing one set per exercise makes training less daunting and more achievable, which is why our team members often start clients with short, focused workouts (known as express sessions). 

When workouts feel manageable, people are more likely to stick with them. Over time, consistent training — even at low volume — produces better results than an “all or nothing” approach that burns out after a couple weeks.

“NEWB” GAINS

If you’re just starting out, your body is in what we call a high sensitivity phase. Almost any stimulus leads to adaptation. Muscles grow stronger and neural efficiency improves rapidly.

This is why even a single set with good technique and near-failure intensity triggers progress. 

PLATEAUS

After the first few months of training, your body adapts. Gains come more slowly, and one set may no longer provide sufficient stimulus. This is known as the principle of progressive overload: to keep improving, you need to gradually increase training volume, intensity, or load. 

The more trained you are, the more volume you typically need to continue progressing. Our experienced clients often move from a minimalist single-set approach to multiple sets per exercise as they advance. This helps them break through plateaus and continue improving.

QUALITY OVER QUANTITY

Another key factor that determines whether a single set is effective is how hard you work during that set. Research consistently shows that training close to muscular failure is the main driver of strength gains, not just the number of sets. 

If your one set feels easy, you’re unlikely to trigger adaptation. But if that single set pushes your muscles close to their limit (without compromising form), it can be highly effective. This is where having a  personal trainer can make a huge difference. A coach can monitor your form, track your progress, and ensure that each set delivers maximum benefit, even through a screen. 

OUR TIPS

As professionals, we’ve worked with hundreds of clients both online and in-person. When we coach new clients, especially those meeting with a virtual personal trainer for the first time, we often start with one set per exercise. The focus is on form, control, and effort. Once the client feels comfortable and progress slows, we gradually increase to two sets per exercise. 

Clients who have been training for six months or longer often require more volume. We might program 2–3 sets per movement, varying rep ranges and rest periods to sustain progress. We still emphasize intensity and effort, but with enough total work to challenge the muscles beyond their comfort.

FINAL THOUGHTS

The beauty of strength training is that it’s flexible, which means there’s more than one path to success. Whether you’re squeezing in an express session before work or dedicating an hour to structured training, the key is consistency, effort, and progression. Start with what feels manageable, master your form, and push your limits safely. Then, as your fitness improves, layer in more sets, intensity, or frequency. At the end of the day, the best training program is the one you’ll actually stick to. One set might be enough to start, but what keeps you going is the satisfaction of steady, measurable progress — one rep at a time.

When you’re ready to find your personal minimum effective dose and build a plan that fits your lifestyle, our team of in-home and virtual personal trainers is here to help! Contact us to get started.