Single Set System

One of the oldest resistance-training systems is the single set system, which requires the performance of each exercise for one set (Liederman, 1925).

It has been proven that a single-set system (one set of 10 repetitions) produced a significantly smaller strength gain than either a multiple-set system of 3 sets of 10 reps or a periodized program using 3 sets of 10, 5 and 3 reps respectively (with heavy resistances used) (Stowers et al., 1983).

A single-set system is not effective in promoting the cellular adaptations needed to support long-term gains in strength and power. The faster loss of strength, along with a small volume of resistance training, indicates this system is not the best choice for serious weight lifters. Within 4 weeks after the user stops using the system and quits training, the previously gained strength is lost quickly (Fleck & Kraemer, 1997).

The effectiveness of a single-set strength training program is supported by many studies in the short term (2–3 months). However, it becomes considerably less productive after 4 months, at which point multiple-set training may be the best approach for further progress. Despite its weaknesses, it is a viable program for an individual who has little time to dedicate to resistance training (see the basic strength fitness program).

Meta-analytic evidence since (Krieger 2010 and later dose-response reviews) finds multiple sets carry a modest but consistent hypertrophy/strength edge over single sets essentially from the start — not specifically because single-set training "works for 2-3 months, then breaks down at 4 months." The Stowers et al. (1983) finding that single-set underperforms multiple-set, and the point about strength fading quickly once training stops, both hold up; it's the fixed timeline framing that's dated. Single-set remains a legitimate, time-efficient option — just without an expiration date. See verification_note in this module's frontmatter.

• One set per exercise (Liederman, 1925).
• One set of 10 reps gave significantly smaller strength gains than 3×10 multiple-set or a periodized 3×10/5/3 program (Stowers et al., 1983).
• Strength gains supported short-term (2–3 months); less productive after 4 months (source's original framing — see 2026 update).
• Strength gained is lost quickly within 4 weeks of stopping.
• 2026 update: multiple sets outperform single sets from early on (modest effect), not specifically after a 4-month cutoff.

• multiple-set — the more productive alternative for long-term progress.
• number-of-sets — the variable that defines this system.
• progressive-overload — single-set struggles to sustain progressive overload long-term.
• set / repetition-maximum — the companion 2026 currency updates.