A new small trial suggests you can make measurable muscle gains with just one set per exercise, twice a week, if you push close to failure — a finding that could make strength training far more accessible for busy people in Bangkok and across Thailand. The research found similar improvements in strength and endurance whether participants trained all‑out to failure or left a couple of reps in reserve, while some measures of muscle size slightly favored training to failure. The study offers a practical, time‑efficient blueprint that aligns with public health guidance for twice‑weekly muscle‑strengthening activity and could help raise participation among Thais who struggle to fit gym time into family and work commitments ( Tom’s Guide report of the study ) ( study record on PubMed ).
The trial matters in Thailand because strength training is underused despite clear health benefits. Muscle‑strengthening activity improves function, bone density and metabolic health — all important as the Thai population ages. Short, intense sessions that fit around long workdays and family duties may lower the main barrier to adoption: lack of time. Public health promotion that highlights brief, effective routines could help more Thais reach recommended activity levels ( Prevention summary and expert commentary ) ( WHO Thailand physical activity factsheet ).
Researchers recruited 42 young adults who were already resistance‑trained and randomized them to two groups for eight weeks. Each participant performed a single set of nine exercises that targeted all major muscle groups, and they trained twice weekly. One group performed sets to momentary muscular failure, while the other stopped with about two repetitions in reserve (RIR). Outcomes included muscle thickness of biceps, triceps and quadriceps and tests of strength, power and local muscular endurance. Both groups made “appreciable gains” across most measures, with some hypertrophy indices modestly favoring the failure group, but similar gains in strength and endurance between groups ( study preprint and summary ) ( Tom’s Guide report of the study ).
Experts quoted in media coverage of the trial emphasise intensity and exercise selection. A co‑author with long experience in exercise science notes that the key driver is working the muscle close to its limit, not accumulating lots of sets. Another exercise physiologist explains that shorter sessions can increase metabolic stress by shortening rest intervals, which is one pathway that contributes to muscle growth. Practical advice from specialists includes prioritising multi‑joint compound moves — such as squats, lunges, deadlifts, presses and rows — and keeping rest between sets short (around one to two minutes) to make the most of a compact session ( Prevention interview with study co‑author and experts ).
For Thai readers wondering how this research applies locally, several points matter. First, the study used already‑trained young adults, so responses may differ for older adults, completely sedentary people, or those with chronic illness. Second, the trial was short (eight weeks) and small (42 participants), so its conclusions should be seen as promising but not definitive. Third, the approach aligns with national and international guidance that advises at least two muscle‑strengthening sessions per week as part of a healthy activity pattern. The Ministry of Public Health and WHO encourage twice‑weekly strength work; offering a credible, evidence‑based minimum plan — one set per exercise, two sessions weekly — could help more Thais meet these targets ( WHO Thailand physical activity factsheet ) ( CDC muscle‑strengthening guidance referenced in media coverage ).
Culturally, the “one‑set” message may resonate with many Thai families juggling long work hours, caregiving responsibilities and communal life. Short, purposeful workouts respect time constraints while fitting with family‑oriented habits, such as exercising together in parks or community centres. Temples and local health volunteers that already organise seniors’ exercise groups could incorporate simple single‑set resistance circuits to improve older adults’ muscle health and fall resilience. Framing strength work as a practical daily health maintenance — akin to tending a garden or caring for family elders — connects with Buddhist values of balance and duty to family that shape health choices in Thailand.
The research has limitations that bear repeating. The sample size was small and participants were already familiar with resistance training, so beginners may need more guidance and volume to learn technique safely. Muscle hypertrophy was measured at a few sites and over a relatively short period, so we do not know how single‑set routines compare to higher‑volume programs over many months or years. The slight advantage for training to failure on some hypertrophy measures also carries a trade‑off: training to failure can increase fatigue and discomfort and may raise injury risk if form breaks down. Study authors and independent experts call for larger, longer trials that include older adults and people with common chronic conditions before recommending single‑set plans as a universal prescription ( research preprint and media summaries ) ( Tom’s Guide ).
What does this mean for practical training in Thailand? For people who already exercise and want an efficient maintenance or growth plan, the protocol used in the study is simple to follow. Perform one set of 8–12 repetitions for a circuit of exercises that target major muscle groups. Train twice a week, keeping sessions to roughly 20–30 minutes by moving between nine exercises with short rests. If your goal is muscle size, pushing close to failure may offer a modest edge; if you prefer less discomfort, stopping with 1–2 RIR still produced similar strength and endurance gains in the trial ( study preprint and mainstream reporting ) ( Prevention summary ).
For Thai readers without access to a gym, equivalent options are available. Bodyweight or household‑item progressions can substitute for machines and barbells. Examples include push‑ups, squats, lunges, step‑ups, planks and pull‑up variations. Adding resistance with filled water jugs, sandbags or resistance bands increases load safely. Public parks with pull‑up bars and community centres with low‑cost equipment are viable venues for short circuits that respect Thai social norms around exercising outdoors and in groups. Local primary healthcare units and community health volunteers can promote these low‑cost, culturally acceptable options to support ageing populations and lower‑income households ( WHO Thailand physical activity recommendations and community approaches ).
Safety and individualisation remain essential. Beginners and older adults should prioritise technique over intensity and consider starting with two to three sets at lower intensity or supervised sessions with trained staff. People with cardiovascular disease, uncontrolled hypertension, recent surgery, or musculoskeletal problems should consult a healthcare provider before attempting training to failure. Health promotion in Thailand can emphasise simple screening questions at village health posts and integrate brief exercise counselling into routine chronic‑disease follow‑ups. Workplace wellness programmes and university sports centres can use the single‑set model as an introduction before progressing participants to higher volumes if needed ( clinical cautions and exercise guidance from public health sources ).
Looking ahead, the study’s time‑saving message may influence how gyms and public health campaigns promote strength training. Fitness facilities could offer express “one‑set circuits” or 30‑minute classes aimed at commuters and shift workers in Bangkok. Employers may adopt short on‑site strength sessions to boost employee well‑being. Public health campaigns that nudge people with simple, achievable goals — two short strength sessions per week — may close the gap between intention and action that currently leaves many Thais short of recommended activity levels ( Prevention on behaviour change and feasibility ) ( WHO Thailand factsheet on activity promotion ).
In short, this trial supports a practical minimum dose of resistance training: one challenging set per exercise, twice weekly, can deliver meaningful gains for people who are already training. For Thai readers, that translates into a feasible health strategy that fits family life, work schedules and community settings. However, the evidence is preliminary and best used as a low‑barrier starting point rather than a one‑size‑fits‑all prescription. Health workers, fitness professionals and community leaders should adapt the approach to individual needs, emphasise safe technique, and integrate it into broader efforts to increase physical activity across Thailand.
If you want to try a simple, evidence‑informed routine this week, start with a 20–30 minute circuit twice in the next seven days. Choose six to nine exercises that cover push, pull, squat, hinge and core actions. Aim for one set of 8–12 controlled repetitions per exercise, using a resistance that makes the final reps challenging. Rest 60–90 seconds between moves and stop if you feel sharp pain or dizziness. Older adults and people with medical conditions should seek advice from a primary care clinician or trained exercise professional before training to failure. Community health centres and local gyms can help you scale the plan to your age, goals and medical history ( Practical exercise list and expert tips reported in media coverage ) ( study preprint and public record ).