What is the recommended number of sets for most lifts during a typical workout?

The recommendation of 1-3 sets for most lifts during a typical workout is based on established guidelines in strength training for balanced progress in muscle size, strength, and endurance. This range allows individuals to effectively stimulate muscle growth and strength adaptations without overtraining.

One set can be effective for beginners or for exercises focused on muscle endurance, but as individuals progress, the benefits of multiple sets become more pronounced. Research suggests that performing 2-3 sets per exercise maximizes strength gains while allowing sufficient recovery between sets. This approach helps to ensure that the stimulus is adequate for hypertrophy, particularly when paired with proper form and progression in load.

Choosing to engage in 1-3 sets accommodates a range of fitness levels, goals, and recovery capabilities. It can be adjusted based on individual experience, workout intensity, and the specific objectives of the program, making it a flexible guideline for a typical workout routine.

The other options suggest higher numbers of sets, which, while beneficial in specific circumstances or contexts (like advanced training programs), may not be necessary or practical for most individuals seeking general fitness goals.