BOTTOM LINE: YOU DON'T NEED MARATHON GYM SESSIONS!
New Study Shows Lifting Heavier for Fewer Reps Can Maximize Muscle Gains
A new study in pre-print suggests that doing fewer reps with heavier weights can lead to impressive muscle growth. Even just two to three focused sets may be enough to stimulate meaningful strength gains. Here's what that means for your workouts—especially when time is tight.
We’ve all had those days where time gets away—whether it's a late meeting, a packed schedule, or unexpected responsibilities. When that happens, it’s tempting to skip the gym altogether. But this latest research shows that shorter, high-intensity sessions can still deliver major results. So if you can’t squeeze in a full-length workout, you can still make it count with heavier lifts and fewer reps.
What the Study Found
Published in SportRxiv (pre-print, pending peer review), the study reviewed dozens of prior research papers to explore how training volume influences muscle and strength development. The takeaway: while doing more sets can increase strength and size, most of the benefits start to level off after a certain point.
For hypertrophy (muscle growth), gains plateaued after about 11 sets per session. For pure strength, the curve flattened even earlier—after just two focused sets of a single movement per session. In short, more isn’t always better. Doing endless sets may not produce significantly more results—and could just leave you drained and wasting time.
Why Heavier Lifting Works
Lifting heavier weights for fewer reps places more stress on your muscles, triggering growth and strength adaptation. Albert Matheny, RD, CSCS, and co-founder of SoHo Strength Lab, explains it like this: “The fewer reps you do, the heavier the weight should be. That kind of intensity stresses the muscle enough to build lean mass.”
This focused, high-load approach activates more muscle fibers, helping you train more effectively—even in a shorter session.
How to Choose the Right Weight
A good starting point is selecting a weight you can lift for 8 to 12 reps per set, maintaining proper form. Matheny recommends aiming for three to five sets with this rep range. If you're consistently exceeding 12 reps, it’s probably time to increase the weight. On the flip side, if you struggle to hit 8 reps, go a bit lighter.
Not sure where to start? Simply pick a weight and test how many reps you can perform with control and proper form. Adjust from there.
How Often Should You Lift?
This particular study found that training two times per week was enough to drive noticeable progress, especially when done consistently. That lines up with general fitness guidelines recommending at least two strength sessions per week alongside 150 minutes of moderate-intensity activity.
Still, if your schedule allows, more frequent lifting—ideally with rotating muscle groups—can lead to even better outcomes over time. According to Matheny, “If possible, aim to lift every day, focusing on different areas to allow for recovery.”
Bottom Line: You don’t need marathon gym sessions to build real strength. Focused, high-effort sets using heavier weights can be just as—if not more—effective. When time is short, quality beats quantity.
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