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Single- vs. multiple-set strength training in women.

A Schlumberger1, J Stec, D Schmidtbleicher

  • 1Institute of Sport Sciences, Johann Wolfgang Goethe-University, Frankfurt am Main, Germany.

Journal of Strength and Conditioning Research
|November 17, 2001
PubMed
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Multiple-set strength training led to greater strength gains in women compared to single-set training. This study compared single-set versus 3-set resistance training programs for women.

Area of Science:

  • Exercise Physiology
  • Sports Science
  • Human Performance

Background:

  • Understanding optimal resistance training protocols is crucial for maximizing strength gains.
  • Previous research has yielded mixed results regarding the efficacy of single-set versus multiple-set training.

Purpose of the Study:

  • To compare the effects of single-set versus 3-set strength training on maximal strength in women.
  • To determine if multiple-set training yields superior strength adaptations compared to single-set training in women with basic resistance training experience.

Main Methods:

  • Twenty-seven women (aged 20-40) with basic strength training experience were randomized into a single-set group, a 3-set group, or a control group.
  • Both training groups performed a 6-week whole-body program twice weekly, differing in the number of sets (1 vs. 3) to failure.

Related Experiment Videos

  • One-repetition maximum (1RM) strength was assessed for leg extension and seated bench press pre- and post-intervention.

    • Main Results:

    • Both training groups showed significant improvements in leg extension strength, with the 3-set group (15% gain) exhibiting greater gains than the single-set group (6% gain).
    • The 3-set group also demonstrated a significant increase in seated bench press strength (10%), an effect not observed in the single-set group.
    • Effect sizes and percentage gains indicated superior strength adaptations in the multiple-set training group compared to the single-set group.

    Conclusions:

    • Three-set strength training appears to be more effective than single-set training for enhancing maximal strength in women with prior resistance training experience.
    • These findings suggest that manipulating training volume (sets) can significantly influence strength outcomes in female trainees.
    • The results provide evidence-based recommendations for optimizing resistance training prescription for women seeking strength development.