You might think that getting stronger or building muscle means spending hours in the gym, grinding through long sessions with dozens of sets. But new research from Florida Atlantic University says that’s not necessary. In fact, when it comes to building strength and muscle, doing less might actually lead to more efficient results.
Researchers looked into one of the biggest questions in exercise science: how much work do you really need in a single session to see results? To find out, they dug into data from dozens of past studies using a detailed method called a meta-regression analysis.
Their goal was to figure out how the number of sets in a workout session affects muscle growth and strength. They also looked at how that effect changes depending on how directly those sets target the muscle or movement you’re trying to improve.
Instead of simply counting every set as equal, the researchers separated them into three types. First, total volume, where all sets are counted. Second, fractional volume, where sets are weighted by how much they contribute to the goal.
Third, direct volume, which only includes the most focused, relevant exercises—like counting just bench press sets when measuring chest strength.
Here’s what they found: doing more sets per session helps, but only up to a certain point. For muscle growth, results improved steadily up to about 11 fractional sets per session. Beyond that, any extra benefit became very small and inconsistent. For strength gains, the point of maximum benefit was even lower—just two direct sets per session before extra sets started giving less noticeable results.
The researchers introduced a helpful concept called the PUOS—the Point of Undetectable Outcome Superiority. This is the point where adding more sets doesn’t lead to meaningful extra progress for most people. That doesn’t mean it’s harmful, but it does suggest you’re working harder for very little return.
Lead author Jacob Remmert explained the difference between direct and fractional sets. If you’re trying to improve your bench press, for example, direct sets are actual bench press sets. Fractional sets might include triceps pushdowns, which help, but less directly. For building strength in a specific lift, it’s the direct sets that really move the needle.
What’s the real-world takeaway? If your goal is strength, you can make solid progress with just one to two heavy sets per session—as long as you’re lifting with intensity (at or above 80% of your max) and training multiple times per week. That’s great news for busy people who don’t have time for long workouts.
If your goal is muscle size, you can benefit from doing more sets—up to that 11 fractional set threshold. Beyond that, though, you may just be adding more fatigue and using up time without much payoff. Some people may still choose to go past that point for small gains, but it’s important to balance that with recovery and lifestyle.
Senior author Dr. Michael Zourdos summed it up well: “You don’t need lengthy gym sessions to get stronger or build muscle. There’s a tipping point where more work may not help—and could even hurt if it interferes with recovery or adds unnecessary stress.”
So, whether you’re a beginner or a seasoned lifter, this study offers good news: short, smart, and focused workouts can deliver real results. Prioritize intensity, train consistently, and don’t feel pressured to do marathon sessions—your body, your schedule, and your progress will thank you.
If you care about muscle, please read studies about factors that can cause muscle weakness in older people, and scientists find a way to reverse high blood sugar and muscle loss.
For more health information, please see recent studies about an easy, cheap way to maintain muscles, and results showing these vegetables essential for your muscle strength.
The research findings can be found in SportRxiv.
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