Unless you have unlimited time and an unnatural enthusiasm for exercise, chances are you want to work out as little as possible to reap all the benefits. To get a sense of how much time and effort you have to put in to get the job done, a team of researchers put 34 fit dudes on one of three fitness routines for a study that was recently published in Medicine & Science in Sports & Exercise.
Although everyone performed the same seven exercises, like leg and chest presses, using weights heavy enough to exhaust their muscles after eight to 12 reps three times a week for eight weeks, the first group did just one set of each move while the second repeated the routine three times per session, and the third completed the entire workout five times during each gym visit.
The length of each workout varied: The single-set participants spent just 13 minutes working out, while members of the three-set group took 40 minutes to get through their exercises, and those who were prescribed five sets went at it for 70 minutes.
Although more research is needed to confirm the implications of these findings for women, "it looks like 13 minutes in the gym can lead to significant improvements” in strength, Schoenfeld said.
If this inspires you to halve you workout immediately, but you're new to the whole heavy-lifting thing, ask a trainer about proper form since injuries will set you back regardless of how hard you work it.
Source
https://www.cosmopolitan.com/health-fitness/a23100758/strength-training-sets-study/
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