When people do multiple sets, they often stop at a set number of reps rather than pushing to failure. That leaves energy in the tank, meaning those extra sets aren’t fully maximising your muscles’ potential. Doing multiple sets isn’t wrong at all, but the research is clear: the benefits are just as strong whether you do one set or several. The key difference? One set saves you a lot of time in the gym.

How is that possible? For a single set to be just as effective, it needs to be taken to momentary muscle failure—the exact point where you physically can’t complete another rep. At that moment, you’ve fully engaged all your muscle fibers, and your body now needs rest to grow stronger.

The takeaway from the research: you get better results by training harder, not longer. One intense, focused set done properly can give you all the strength gains you need—without spending hours in the gym.

Our training style uses controlled, slow, and deliberate movements. This approach gradually increases blood flow, warms up the joints, and activates the muscles as you go. Because every rep is performed with precision and proper form, your body is safely and effectively prepared for the harder part of the set without the need for separate warm-up exercises.

Unlike fast, explosive movements that require prepping the body for sudden force, slow strength training eases you into intensity. The first few reps act as your ramp-up, giving your muscles and nervous system exactly what they need to perform at their best.

The result:
- No wasted time on unnecessary warm-up routines
- Lower risk of injury
- A smoother, more efficient workout

When you strength train, you’re creating tiny tears in your muscle fibers. Those fibers need time to rebuild stronger. If you train again too soon, you’re not giving your body the rest it needs to recover and grow. For the best results, aim for two strength sessions per week, leaving at least 48–72 hours between workouts.

Cardio is different—your cardiovascular system recovers much faster, so you can do daily cardio without worrying about overtraining. Just remember: after a strength session, skip resistance exercises and let your muscles do their rebuilding work.

A meta-analysis published in the Journal of Strength and Conditioning Research looked at how strength training impacts joint flexibility—and the results are impressive.

The researchers analyzed 36 studies and found that strength training significantly improves flexibility.

Even more interesting: training at a higher intensity—close to or at muscle failure—produced the greatest improvements in flexibility. As the authors put it, “The effect on flexibility seems to be particularly significant when performing high-intensity resistance training compared with low-intensity.”

They concluded that improving flexibility through resistance training offers a time-efficient and enjoyable way to train for people of all ages and fitness levels.

The takeaway: Strength training doesn’t limit flexibility—it enhances it. And when you train with intensity, the benefits are even greater.

Muscle grows when it’s challenged. That means training your muscles close to momentary muscle failure—the point where you can’t complete another rep with good form. When you reach this point, you’ve recruited and fatigued all your muscle fibers, which sends a powerful signal to your body to grow stronger.

We train for just 30 minutes, twice a week because research shows that brief, high-intensity strength training sessions are just as effective for building strength and muscle as longer, more frequent workouts. By taking each exercise to momentary muscle failure, you stimulate all available muscle fibers, maximize adaptation, and give your body the recovery time it needs to grow — making this one of the most efficient and effective approaches to training.