By Alan Mozes
NEW YORK, Feb 25 (Reuters Health) -- For the average person exercising by
resistance training, the number of repetitions -- the number of times a muscle
or group of muscles is used to lift a weight -- may not matter. A single set of
repetitions is almost as effective in maintaining fitness as three sets,
according to researchers at the University of Florida in Gainesville.
Their study suggests that a program of single set resistance training 3
times per week involving all the major muscle groups can provide almost as much
benefit in muscle strength, endurance and body composition as a much more
time-consuming regimen of three sets of repetitions. The results are published
in Medicine and Science in Sports and Exercise, a journal published by the
American College of Sports Medicine (ACSM).
"I would say the results of the study would be encouraging to those who
have limited time to exercise, because weight training is such an important
component of health and fitness," said study lead author Chris Hass of the
department of exercise and sports sciences at the University of Florida.
"If one set is shown to be a valid technique, hopefully people would see
that and say 'Hey, I could put 20 minutes 3 times a week into health training',"
he told Reuters Health.
In their study, Hass and his colleagues studied the progress of 42 male
and female study volunteers between the ages of 20 and 50 who were active
members of the Gainesville Health and Fitness Center. All participants had been
recreational weightlifters for a minimum of one year prior to the study, with an
average history of 6 years performing one set of exercises approximately 3 times
per week.
The participants were randomly divided into 2 training groups with one
group performing one set of 8 to 12 repetitions and the other performing 3
similar sets of a 9 machine weight-lifting circuit. The circuit included leg
extension, leg curl, pullover, arm cross, chest press, lateral raise, overhead
press, biceps curl, and triceps extension exercises. Both groups were measured
for body fat, muscle size, endurance and strength before and after the 13-week
study period.
Researchers found that while both groups improved in all measurements,
there was no significant difference between the two groups at the end of the
study in terms of improvements in strength, endurance and body composition. And
although the 3-set group had spent an average of 1 hour exercising per session
compared to only 25 minutes spent by the 1-set group, the 3-set group shown only
an average 2% more in strength and endurance.
In an interview with Reuters Health, Hass expressed optimism that the
study results might encourage more individuals to find time for exercise. "All
I'm saying is one set is a valid option and if you can get 98% of the
improvements in 1/3 of the time, then maybe you can take the 30 minutes you save
and walk away or maybe also include some cardiovascular training in addition,"
he said.
He noted that the ACSM -- the largest sports medicine and exercise science
organization in the world -- and the US Surgeon General have been recommending a
1-set exercise program for some time. He added that such a regular exercise
habit will definitely improve fitness, and is a practical, obtainable goal for
most people.
"For the average person if they want to have an aesthetic looking build
and be fit enough to participate in recreational activities on weekends, then
they can workout for 20 minutes, take a 10-minute shower and get it all done in
their lunch hour," Hass said.
