What counts as a hard set
A hard set is a working set taken reasonably close to failure. Warm-up sets and easy sets far from failure do not count. TrainHere counts a set as hard when it ends with 4 or fewer reps in reserve, and counts half a set for muscles that only assist, such as the triceps in a bench press.
What the research shows
- In a 2017 meta-analysis, each additional weekly set was associated with a little more growth, and the groups doing 10 or more sets per muscle tended to grow most [Schoenfeld 2017].
- A larger 2024 analysis of 67 studies, published as a preprint, found that more sets helped with diminishing returns, and that strength stopped improving with extra sets much sooner than size did. Counting indirect sets as half a set fitted the data best [Pelland 2024].
- The 2026 ACSM position stand emphasises that doing some resistance training matters far more than the exact dose, and recommends training major muscle groups at least twice a week [ACSM 2026].
Putting it into practice
| Situation | Reasonable approach |
|---|---|
| New or returning | Start with a moderate number of sets you can recover from, and progress the weight and reps first |
| Training consistently, goal is size | Work toward about 10 or more weekly hard sets for the muscles you care about most |
| Goal is strength | Fewer sets can be enough; prioritise practising the main lifts with heavier loads |
| Short on time | Split the week’s sets across two or three sessions; consistency beats volume |
Starting points, not rules. Recovery, sleep and the rest of your life change what you can handle.
See your own numbers
TrainHere’s Progress screen shows hard sets per muscle for the weeks you trained, using the counting rules above, so you can see where your plan puts its volume.