What is the appropriate number of sets for an athlete who has a goal of building endurance?

For an athlete focusing on building endurance, the appropriate number of sets typically falls within the range of 2 to 3 sets. This is because endurance training emphasizes the ability to sustain physical activity over an extended period, rather than focusing solely on maximal strength or hypertrophy.

In endurance training, the goal is often to improve the efficiency of the cardiovascular and muscular systems, which is best achieved through moderate repetition ranges combined with a sustained effort. By utilizing 2 to 3 sets, athletes can maintain a focus on higher repetitions per set, promoting increased muscular endurance without excessively compromising recovery.

Larger set ranges, such as 4 to 5 sets or more, can lead to fatigue that detracts from the quality of the exercise, potentially turning the focus more towards strength rather than endurance. Additionally, excessively high numbers of sets can increase the risk of overtraining and injury without significant benefits for endurance development.

Therefore, 2 to 3 sets stand out as optimal for enhancing muscular and cardiovascular endurance, making it the most suitable choice for athletes with this specific goal.