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What's better for strength training â one set or multiple sets? Answers from Edward R. Laskowski, M.D. For most people, a single set of 12 repetitions with the proper weight can build strength and improve fitness as effectively as can multiple sets of the same exercise. The one-set approach also has the advantage of saving time, which makes it easier to fit into an exercise routine.
No Upper Limit. Always start weight training with weights that you can lift comfortably eight to 12 times, for a set. Build up until you can do two or three sets in each workout, then gradually increase the weight. Reduce the number of repetitions if necessary when you add weight. There is no absolute upper limit -- the goal is to tax your muscles, without strain.