This article compares the benefits of weights training with single vs multiple sets in older women
What’s the deal?
We previously discussed that resistance (weights) training with 3-4 sets increased muscle strength in young women, with no added benefit of doing repetitions to failure. In a sample of older women, could weights training with just a single set still yield strength benefits?
What did they do?
62 women took part in a 12-week weights training programme, consisting of 8 different exercises with 10-15 repetitions per set. Participants were assigned to one of three groups, performing either multiple sets, a single set, or a control group who did not perform any weights training.
What happened?
Performing multiple sets or a single set led to similar increases in muscle strength and muscle quality, and participants had leaner arms and legs after the 12-week training plan. Interestingly though, single sets appeared to favour improvements in the upper limbs, whereas multiple sets appeared to favour lower limb improvements. The control group had no changes overall, as expected.
What can you tell me about the people?
All participants were women and were aged 60 years or older. They were regarded as untrained and had no prior experience of weights training.
What else should I know?
Weights training took place 3 times per week over the 12 week period. Although benefits are seen over 12 weeks with just a single set, additional sets at a later date might be required to see longer-term and/or further improvements.
What will I do differently?
I’m a big fan of the powerful mind hack, “just do one thing”. Starting a new exercise plan can be quite daunting and you’ll often find yourself asking how fast you should go or how many sets you should do. In this study, going from zero to doing just one set produced great benefits in older women and is no doubt a great starting point for further progress in this population. Doing something is always better than sitting on the sofa.
Acknowledgements
This research was published in April 2020 by PM Cunha and colleagues from Londrina State University in Brazil.
This article highlights our personal take on their research, but there is so much more information available! Check it out here and see what you think!
Abstract Athlete 