
For many of us, time and discomfort are the biggest reasons we skip the gym. Traditional weight training with high volumes of sets and reps can be tough to fit into a busy schedule, and muscle soreness can make it hard to stay consistent. But a new study shows that you can still make impressive muscle gains with just one set per exercise and minimal time commitment.
Why This Study Matters
Researchers wanted to find out if you could still see significant progress with a minimal training schedule. They tested a group of 42 experienced, resistance-trained individuals who trained just twice a week using single-set exercises. One group trained to failure (pushing to their max effort), while the other stopped two reps short of failure. Each session was only 30 minutes long, focusing on major muscle groups with 9 different exercises.
What They Found
Both groups showed significant improvements in strength, endurance, and muscle mass. The group that trained to failure saw a slightly higher muscle hypertrophy (1-2% difference), but the overall gains were comparable. This shows that even with minimal effort—just two 30-minute sessions per week—you can still make real progress.
The Takeaway
Whether you’re short on time or avoiding the discomfort of higher-volume workouts, single-set training for just 30 minutes, twice per week, can still help you build strength and muscle. You don’t have to train to failure to get stronger—just consistency and smart training will do the trick. Want an extra boost? A good pre-workout can enhance both your mental and physical performance, making those 30 minutes count.
Source: https://sportrxiv.org/index.php/server/preprint/view/484