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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.
1 If you were to train each muscle group 3 times per week, you would need to do about 4 sets for each muscle during each of those 3 weekly workouts. 2  Because your weight training frequency is high, you have to greatly lower the volume used in each workout to accommodate this frequency. Mission accomplished again. 2  If you were to train each muscle group twice per week, you would need to do about 6 sets for each muscle during each of those 2 weekly workouts. 3  Because your weight training frequency is moderate, you have keep your volume per workout equally moderate to match this frequency.