Peer-reviewed study
More sets can help, but recoverable volume wins
The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains
Last updated 2026-08-14
Quick answer
What this study found
PMID 41343037 pooled 67 resistance-training studies with 2,058 participants. Its meta-regressions found that more weekly set volume was associated with greater muscle growth and strength, but with diminishing returns—especially for strength. Higher training frequency had a clear positive relationship with strength, also with diminishing returns, while its relationship with muscle growth was compatible with a negligible effect. The study supports adding recoverable weekly volume, not chasing a universal set target.
Source details
PubMed-linked study details.
- Authors
- Pelland et al.
- Journal
- Sports Medicine. 2026.
- Identifiers
- PMID 41343037 · DOI 10.1007/s40279-025-02344-w
Honest limits
What this study does not prove.
This meta-regression shows associations across programs, not one ideal set count for every lifter. The 2,058 participants were 79.1% male and averaged about 25 years old, so the estimates may not transfer equally to women, older adults, or every exercise and training history.
Kris's practical takeaway
Here's what to do with it.
Use frequency to spread productive sets across the week, then add volume only while performance and recovery hold up. The paper found a dose-response, not a universal set target.
Ways to use it
Safe ways to apply it.
Your best volume is recoverable volume
Sets only count if performance can progress
Training frequency is a scheduling tool
Related questions
Questions this research helps answer.
Training volume answer
How many sets do you need to build muscle?
There is no single perfect set number. The useful target is the amount of weekly hard work you can repeat, progress, and recover from. More volume can help, but only if performance, joints, sleep, and adherence hold up.
Advanced lifting answer
Are advanced lifting techniques worth it?
Advanced lifting methods can be useful, especially for time efficiency or variety, but they are not magic. Most people need progressive basics, good exercise selection, and recoverable hard work before they need more intensity techniques.
Carbs and muscle answer
Do you need carbs to build muscle?
Carbs are useful because they help many people train harder and recover better, but they are not a magic hypertrophy switch. Muscle growth still depends on progressive training, enough calories, enough protein, and consistency.
Lifting health answer
Is lifting good for metabolic health?
Yes, resistance training is more than physique work. Muscle and strength training can support metabolic health markers, function, and resilience, but medical conditions still require clinician-led care.
Lifting while dieting answer
Does lifting help during weight loss?
Yes. A 2025 meta-analysis of 25 randomized trials found that adding resistance exercise to dietary weight loss did not meaningfully change total bodyweight loss (-0.32 kg between groups), but it protected fat-free mass (SMD 0.40), increased fat-mass loss (SMD -0.36), and improved strength (SMD 2.36). In plain English: lifting helps more of the change come from fat while protecting tissue and performance you want to keep.
Related guides and studies
Keep learning about fitness.
FAQ
Quick questions
What did PMID 41343037 find about resistance-training volume?
Across 67 studies and 2,058 participants, higher weekly set volume was associated with greater muscle growth and strength. Both relationships showed diminishing returns, and the diminishing returns were more pronounced for strength.
Did PMID 41343037 find that training more often builds more muscle?
Not clearly. The frequency result for muscle growth was compatible with a negligible effect. Higher frequency had a clearer positive relationship with strength, but that relationship also showed diminishing returns.
How should lifters apply this dose-response study?
Treat weekly volume as a dial rather than a fixed target. Use training frequency to distribute productive sets, add volume gradually, and stop adding work when performance, joints, soreness, or recovery worsen.
What is the practical takeaway from this study?
Use frequency to spread productive sets across the week, then add volume only while performance and recovery hold up. The paper found a dose-response, not a universal set target.
What does this study not prove?
This meta-regression shows associations across programs, not one ideal set count for every lifter. The 2,058 participants were 79.1% male and averaged about 25 years old, so the estimates may not transfer equally to women, older adults, or every exercise and training history.
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