Research
Cellular
Both training groups showed significant increases in muscle quality, with the single-set group showing a 25.2% increase in upper-limb muscle quality.
Resistance training can significantly enhance muscle quality in older women, regardless of the number of sets.
StrongSupportsmedium confidence
Both training groups showed significant pre-training to post-training increases for upper-limb muscle quality (SS: 25.2%, MS: 16.7%).
Why this rating
Based on the randomized controlled trial design.
Source
Resistance Training Performed With Single and Multiple Sets Induces Similar Improvements in Muscular Strength, Muscle Mass, Muscle Quality, and IGF-1 in Older Women: A Randomized Controlled Trial
Paolo M. Cunha et al. · The Journal of Strength and Conditioning Research · 2018
DOI 10.1519/jsc.0000000000002847
rct · n=62Cited 87×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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- Both single-set and multiple-set resistance training produce similar increases in muscular strength, muscle mass, muscle quality, and IGF-1 in untrained older women after 12 weeks.Strong
- Resistance training with single sets resulted in a 37.1% increase in upper-limb strength and a 16.3% increase in lower-limb strength.Strong
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