Research
Adherence
Performing resistance exercise once per week (Weekend Warrior) or using single-set protocols significantly increases muscle strength in untrained individuals compared to no exercise, despite volumes being lower than standard guidelines.
If you are not currently exercising, start with just one session per week or do single sets of exercises. You do not need to follow complex multi-set routines to get stronger. Consistency with a minimal dose is better than no exercise at all.
GoodSupportsHIGH confidence
In individuals who are currently not undertaking resistance exercise, one session of resistance exercise per week, consisting of four or more exercises of eccentric–concentric repetitions per session, improves muscle strength and other measures of physical fitness compared with no exercise... single-set resistance exercise can be advocated as an effective minimal dose strategy for individuals who are currently not participating in resistance exercise.
Why this rating
Supported by multiple studies and reviews cited in the overview.
Source
Resistance Exercise Minimal Dose Strategies for Increasing Muscle Strength in the General Population: an Overview
James L. Nuzzo et al. · Sports Medicine · 2024
narrative_reviewCited 45×
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