Stronger in Less Time? Study Reveals the Sweet Spot for Muscle & Strength Gains
Less work, more results: New research supports a minimalist strength strategy
A new (yet-to-be peer-reviewed) meta-analysis suggests you don’t need endless sets to make progress in the gym—welcome news for anyone short on time, already burnt out by marathon workouts or “fitness reluctant” in general.
The findings come as strength training continues to dominate among fitness consumers of all ages, driven by growing awareness of its health and longevity benefits—and prompting gym giants, like Planet Fitness, Chuze Fitness, Crunch Fitness and Vasa Fitness to expand and upgrade their strength training areas.
Against this backdrop, researchers from Florida Atlantic University set out to better understand how the number of sets in a single workout influences results. Their goal was to pinpoint the optimal number of sets per session for maximizing muscle growth and strength. They also looked at how different types of sets—direct (like bicep curls, which target the biceps directly) versus indirect (like rows, where the biceps assist but aren’t the primary focus)—factor into overall progress.
To conduct their analysis, the researchers reviewed several previous studies, factoring in things like training duration and participants’ experience levels. They also identified a key tipping point known as the Point of Upper Satiation (PUOS)—the point where doing more sets stops delivering meaningful results.
So, how much is enough? According to the analysis, muscle growth continues to improve with more sets per session—but only up to about 11 sets, after which returns start to taper off. When it comes to strength building, the threshold is even lower: just two well-targeted sets per session may do the trick.
While these are still preliminary findings, the researchers pointed out that there isn’t enough data on very high set volumes to know whether they’re helpful, harmful or simply a waste of time. They also emphasized the importance of accurately tracking sets by distinguishing between direct and indirect work.
Across the boutique fitness scene, more brands are embracing efficient, strength-focused workouts that deliver measurable results with less time commitment—perfect for today’s busy consumers who would rather work smarter than harder.
Celebrity personal trainer and author Fredrick Hahn is the force behind SlowBurn, a strength training concept that is now open to franchise partners. SlowBurn delivers a one-on-one, full-body workout that’s slow, mindful and sweat-free—designed to build strength efficiently and quickly, with clients training 30 minutes once or twice a week.
Boutique fitness giant Orangetheory Fitness has added Strength 50, a 50-minute class featuring exercises with dumbbells like rows and squats, TRX suspension trainers and bodyweight routines — a major departure from its cardio roots.
“The importance of strength training cannot be overstated in the pursuit of a balanced fitness routine, and at Orangetheory, we believe in its power to transform not just bodies but lives,” Orangetheory vice president of fitness Scott Brown told ATN.
Pure Barre, CycleBar and YogaSix, all under the Xponential Fitness umbrella, have also invested in strength training programming. CycleBar added a class that incorporates eight- and ten-pound bars, while YogaSix offers Y6 Sculpt & Flow, which combines yoga, weights and cardio. Y6 TRX, meanwhile, uses TRX suspension trainers.