Recent research indicates that even experienced lifters don't need to spend excessive hours in the gym to achieve significant strength gains. Studies have found that performing just one to two hard sets for seven to eight different movements can be sufficient.

A 2020 meta-analysis by Androulakis-Korakakis et al. examined the minimum effective training dose required to increase one-rep max (1RM) strength in resistance-trained men. The findings suggest that one set taken to failure, performed two to three times per week per lift at approximately 70-85% of 1RM, is adequate for intermediate-level lifters to make strength gains in exercises like the squat and bench press. While this volume may not maximize hypertrophy or strength gains, it is effective for those prioritizing efficiency or constrained by time.

Further supporting this, a recent study involving 42 experienced lifters with an average of 4.4 years of training experience found that performing a single set of each exercise to momentary muscular failure led to significant strength improvements.

These findings challenge the notion that more training volume always leads to better results. In fact, many gym enthusiasts might be overtraining, potentially leading to diminished returns or even injury. Focusing on high-intensity, low-volume workouts can be both time-efficient and effective for strength development.

It's important to note that while minimalistic training approaches can yield significant benefits, individual responses may vary. Factors such as personal goals, recovery capacity, and overall lifestyle should be considered when designing a training regimen.