The Power of Single-Set Training
At Kieser, we know that the idea of starting strength training can feel overwhelming, especially for older adults. Gyms can be noisy, intimidating, and filled with unfamiliar equipment or people who seem to know exactly what they’re doing. Add concerns about injuries or not knowing where to start, and it’s understandable why people avoid it altogether.
That’s why we use a method designed to make strength training simple, safe, and effective regardless of age, condition or training experience. Our single-set training is a science-based training method that helps you build strength in as little as 30 minutes twice a week.
What is single-set training?
Single-set training is when you do one set of an exercise until your muscles are too tired to continue. This is known as momentary muscular failure (MMF). It usually takes 90 to 120 seconds on Kieser machines to reach this point. To get optimal results, you need to use enough weight to challenge your muscles. Studies show that single-set training, when done properly, can be as effective as multiple sets for building strength.
Looking Back: How It All Started
Let's look at the origins of strength training to better understand the benefits of single-set training. In the 1940s, U.S. Army doctor Thomas DeLorme developed the concept of progressive resistance exercise. After experiencing the benefits of weight training during his own recovery, he used this method to help injured soldiers (Todd et al. 2012).
His approach involved starting with lighter weights and increasing the weight over three sets of 10 repetitions. This method was faster and more effective than the endurance-focused exercises used then. It became the foundation for modern strength training and rehabilitation (Todd et al. 2012).
Building on scientific research, at Kieser, we have refined DeLorme’s method and use a single-set approach. According to Androulakis-Korakakis et al. (2020), single-set training to MMF (high intensity) can achieve similar results in less time. It's a safe and effective strength training approach, especially for older adults.
Single-set vs. multi-set training
Since the introduction of progressive strength training, the assumption has been that more sets mean more strength gains. However, studies show that single-set training can yield similar results (Androulakis-Korakakis et al. 2020). The main difference is that single-set training has a higher intensity and shorter total workout duration time.
At Kieser, we’ve found that single-set training to MMF is ideal for clients with limited time who still want to reach their strength or rehab goals. With Kieser, you can build strength in just two 30-minute sessions a week without needing longer multi-set workouts. The key to success is intensity, consistency, and correct form.
Real Results
At Kieser, we know how effective single-set training can be for people of all ages and fitness levels. The results of single-set training speak for themselves. In a recent study by Weiss et al. (2024) found that adults aged 65–70 saw significant strength improvements in 6 weeks, including:
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30% increase in leg strength
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24% increase in upper body strength
This shows that no matter your age or experience, you can achieve significant improvements with this method.
Why Kieser?
At Kieser, we make training simple and effective so it fits seamlessly into your life. With single-set training to MMF, you don’t need to spend hours in the gym to see or feel results. By focusing on intensity instead of volume, we help you build strength so you can enjoy a better quality of life.
Whether you’re new to strength training or a seasoned pro, our science-backed methods can help you achieve your strength goals. Book your first assessment and discover how Kieser’s science-backed single-set training can improve your life.
References:
Androulakis-Korakakis P, Fisher J and Steele J (2020) ‘The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Meta-Analysis’, Sports Medicine, 50:751-765.
Todd J, Shurley J, and Todd T (2012) ‘Thomas L. DeLorme and the Science of Progressive Resistance Exercise’, Journal of Strength and Conditioning Research, 26(11):2913-2923.
Weiss T and Whitehead M (2024) ‘Once-Weekly Single-Set Resistance Training Improves Body Composition and Muscular Strength in Older Adults’, International Journal of Exercise Science, 2(16).
