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Related Experiment Video

Updated: Feb 25, 2026

Author Spotlight: Exploring the Impact of Reduced Resistance Exercise Volume on Metabolic Health
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The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis.

Grant W Ralston1,2, Lon Kilgore3, Frank B Wyatt4

  • 1Applied Physiology Research Laboratory, Institute for Clinical Exercise and Health Science, School of Science and Sport, University of the West of Scotland, Hamilton, Scotland, UK. grant.ralston@forthvalley.ac.uk.

Sports Medicine (Auckland, N.Z.)
|July 30, 2017
PubMed
Summary

Higher weekly sets in strength training lead to greater muscular strength gains. Medium (MWS) and high weekly sets (HWS) are more effective than low weekly sets (LWS) for improving strength across various exercises.

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Area of Science:

  • Exercise Physiology
  • Sports Science
  • Biomechanical Adaptations

Background:

  • The optimal strength training set prescription for muscular strength development remains unclear.
  • Existing research indicates varied muscular adaptations based on training set dosage.

Purpose of the Study:

  • To meta-analyze the effects of low (LWS), medium (MWS), and high weekly set (HWS) strength training on muscular strength.
  • To examine strength gain differences between multi-joint and isolation exercises.
  • To investigate the relationship between weekly set volume and training status (trained vs. untrained).

Main Methods:

  • Systematic literature search across multiple databases (PubMed, MEDLINE, etc.) for relevant studies.
  • Inclusion of nine studies after rigorous screening based on pre-set criteria.
  • Random-effects meta-analysis to pool data on strength gains, considering exercise type and training status.

Main Results:

  • High weekly sets (HWS) demonstrated significantly greater strength gains compared to low weekly sets (LWS) for combined exercises.
  • Medium weekly sets (MWS) showed marginally greater strength gains than LWS.
  • HWS proved more effective than LWS for both multi-joint and isolation exercises.

Conclusions:

  • A graded dose-response relationship exists between weekly sets and strength gain.
  • MWS and HWS are more effective for strength development than LWS.
  • For novice and intermediate trainees, LWS may not yield significant strength gains compared to MWS or HWS.