New research challenges the industry’s long-held belief that more volume drives better results, showing shorter, high-effort sessions may deliver better results for trained members.
In Episode 8 of the Research Debrief, hosts Rachel Chonko and Luke Carlson look at a controlled study that examines the effect of doing one set of an exercise to failure when strength training. The conversation turns to how strength training can be more time efficient when only doing one set.
Listen:
What This Episode Covers
This episode breaks down a controlled trial that looked at change in muscle when someone only does one set of an exercise to failure or two reps in reserve over an eight-week period.
Key findings include:
- Training to failure led to greater increases in muscle hypertrophy (muscle size).
- Muscle power improved more in the failure group.
- Strength and muscle endurance improved similarly in both groups.
- Both single-set approaches produced better overall results than participants’ prior multi-set routines.
- Significant muscular adaptations occurred with just two 30-minute session per week.
Why This Matters for Operators
Only 28% of the population engages in strength training and lack of time remains one of the largest barriers for people to do so. This research provides operators with a science-backed framework for delivering efficient, effective programming.
This study can help operators:
- Position strength training as efficient.
- Emphasize effort over volume as it can be more impactful.
- Design structured, coached sessions — reinforcing the value of staff-led programming.
- Differentiate your programming model from those who still emphasize longer workouts.
For operators, the takeaway is clear: strength training does not have to be lengthy to be effective — and in some cases, doing less with greater intent may produce better results.
Listen or Watch
Audio: Available on SoundCloud, Apple Podcasts and Spotify.
Video: Watch the full episode on YouTube.
