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Strength training doesn’t have to be complicated or long to be effective. Yes, you need intensity for results, but you don’t need more volume when you can train smarter.
Research in Medicine and Science in Sports and Exercise found no significant difference in strength gains between low, moderate, and high volume training when effort was equalized, ideal if you’re short on time and want to get in, work hard, and get out, whether it’s on a lunch break or at the end of the day.
The 2019 study also showed that trained men made solid strength and muscle gains from just 13 minutes of focused work, three times a week. Perfect if you’re short on time but still want serious results.
Sure, multiple sets can still work, but one of the strongest takeaways from recent studies is that there’s no single “right” way to strength train. Ultimately, consistency and challenging the muscles to fatigue is what moves the needle.
“When it comes to results, intensity beats volume every time,” says celebrity strength coach Michael Baah. “I use this method with high profile clients and busy professionals who are constantly on the go. They don’t have 90 minutes; they have 15-30 and a time budget. The key is not time, but intent.”
Why single-set training works
Look around any gym and you’ll see lifters doing mostly 3-5 sets per exercise. Most don’t train hard; instead, he just trains a lot. Attack a set like it’s your last, and power and time efficiency skyrocket.
“Fewer sets mean less fatigue, and the first work set is usually the most neurologically fresh and explosive,” explains Baah. “It recruits the most motor units, especially when pushed close to failure. After that, the stimulus decreases if you don’t increase the effort. That’s why I always recommend doing your heavy lifts first.”
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For maximum hypertrophy, volume still matters: about 10-20 hard sets per muscle group per week is key. However, single-set training can still stimulate growth, especially for newer or untrained lifters.
It’s also ideal for time-strapped but focused lifters, beginners building tolerance, or anyone looking to maintain strength and movement quality during travel or periods of high stress.
How come
“Total body training is where single training shines,” says Baah. “Fewer sets mean less fatigue, which allows for more weekly training opportunities and better skill retention.”
Baah recommends following this method two to five times a week, depending on your recovery, training and lifestyle. “The real power of this method is in frequency and consistency,” he says.
Keep your sessions full body and laser focused. You’ll effectively hit every major muscle group while maintaining intensity, and then recover well enough to do it again—without burning out.
The training
A strong full-body session should include 6-10 movements, with one high-quality work set per exercise, after a short warm-up. This gives you the best balance between muscle coverage, efficiency and recovery. Baah recommends the following exercises.
Goblet Squat
Stand with your feet shoulder-width apart, holding a dumbbell vertically close to your chest with both hands and elbows tucked in. Keeping your chest up, gently push your hips back, then bend your knees to lower into a deep squat. Once your thighs are parallel to the floor, push through your midfoot and heels to stand up, squeezing your glutes at the top.
Dumbbell press
Lie on a bench with your feet on the floor and a dumbbell in each hand. Press the weights above your chest with straight arms. Lower them with control until your elbows reach about 90 degrees. Drive the weights back up, squeezing your chest at the top without locking your elbows.
Chest supported row
Lie chest down on an incline bench with a dumbbell in each hand. Pull the weights toward your ribcage, keeping your elbows close and squeezing your shoulder blades together at the top. Lower with control until arms are fully extended.
Stand with dumbbells at your side. Hinge at the hips, pushing them back as you lower the weights toward the middle of the shins, keeping the spine neutral and the knees soft. Drive through your heels to stand, squeezing your glutes at the top.
Carry loaded
Grab a pair of heavy dumbbells or kettlebells and stand. Walk with controlled strides, keeping your core bent and your shoulders pulled back. Continue until the grip or posture begins to break.
(Optional Terminator) Med Ball Slams
Stand with your feet shoulder-width apart, holding a medicine ball at chest level. Raise the ball overhead with your straight arms, keeping your core braced. Hit the ball hard on the floor. Use your lats, core and quads as you lightly squat and lunge to generate more power and maintain control. Lift the ball with a neutral spine and repeat.
“When working out, make sure each set is pushed to about a 9-10 on the effort scale,” says Baah. “If you’re talking between reps, you’re not working hard enough. When you know you’re only getting one shot, your focus is heightened, your effort is heightened, and the wasted time disappears.”
Strong finish
When training with single sets, it’s important to remember that you don’t have to train to complete failure. Stopping with 1–2 reps in the tank is enough to trigger gains. Focus on slowing down the last rep, not cruising.
“If it’s easy, it’s not effective,” Baah explains. “To get the most out of every session, track your lifts and aim to beat your previous numbers. Small improvements add up to big results over time. A set is an opportunity to put yourself right. Discipline is doing one set as if it were your last. Because one set with a purpose will always beat ten with fun.”