For Canadians struggling to fit recommended strength training into busy schedules, new research offers a compelling and time-efficient solution. A study from CUNY Lehman College in New York, published in January 2026, reveals that single-set training can be just as effective for building strength and endurance as traditional multi-set routines, even when exercisers stop short of muscular failure.
The Time Barrier to Fitness
Finding time for the gym is a universal challenge. While many manage to log the advised 150 minutes of weekly aerobic activity, fitting in two additional strength sessions often falls by the wayside. The Lehman College study directly addresses this, citing lack of time as a primary barrier to consistent exercise. The investigation sought to determine if a more streamlined approach could deliver comparable results, potentially making strength training more accessible.
Single-Set vs. Multiple Sets: The Experiment
The research focused on single-set training, where an individual performs just one set of 6-12 repetitions per exercise, instead of the conventional 2-3 sets. This simple change can cut workout time in half. While not a new concept, past studies typically required participants to train to muscular failure—the point where no further reps can be completed.
"This can be problematic for some individuals as reaching failure causes high levels of perceived discomfort and negative post-exercise feelings, which may be a deterrent to long-term exercise adherence," noted the researchers.
The groundbreaking aspect of this study was its aim to test if stopping one or two reps short of failure in a single-set protocol would compromise results. The team divided experienced weight trainers into two groups. Both performed the same single-set, full-body workout twice weekly for eight weeks. The key difference: one group lifted to failure, while the other stopped just before.
Surprising Results for Experienced Lifters
The findings, significant for both time-crunched individuals and athletes, showed little difference in strength and endurance gains between the groups. While the failure group saw marginally greater increases in quadriceps and triceps size, improvements in overall muscle strength and local muscular endurance were effectively equal.
"Improvements in measures of strength and local muscular endurance appear to be independent of proximity-to-failure," concluded the study authors. "Thus, trainees can realize beneficial effects from time-efficient routines with less discomfort than believed."
Remarkably, the participants were not beginners; they were university-aged individuals who had been strength training at least three times weekly for over a year. This makes the positive results even more compelling, as gains are typically harder to achieve in already-trained populations compared to novices.
Practical Implications for Your Routine
This research provides a powerful tool for anyone short on time. The workouts in the study lasted only 30 minutes, comprising nine exercises with 8-12 reps each and two minutes of rest between movements. This efficiency is ideal for athletes balancing sport-specific training or for anyone with a packed calendar.
Single-set training is also an excellent, less-intimidating entry point for those new to the weight room. It validates the approach of building strength and endurance without enduring the agony of those final, grueling repetitions. For seasoned gym-goers, it offers a legitimate option for maintenance or low-energy days without sacrificing hard-earned progress.
Ultimately, the study underscores that the benefits of strength training—including stronger bones, combating age-related muscle loss, and reducing chronic disease risk—may be more attainable than many think. If spending less time in the gym to enjoy more time with family, friends, or other pursuits sounds appealing, single-set training is a scientifically backed strategy worth trying.
