The Research-Driven Formula for Weekly Sets and Strength Growth

Last week, we delved into the role of protein in maintaining muscle mass and promoting knee health. But here’s the reality—protein alone can’t safeguard your joints, especially your knees. For true knee health, you need to pair adequate nutrition with targeted strength training.  

In today’s world, chronic inactivity is more common than ever. Hours spent sitting at desks, commuting in cars, or relaxing on the couch leave our knees and the muscles surrounding them underutilized. Without enough physical stress to challenge and strengthen these muscles, our knees lose their stability and resilience over time.  

This lack of activity not only weakens the muscles that support the knee joint but also increases the risk of pain, injury, and conditions like osteoarthritis.

The good news?

Proper resistance training can combat these effects, keeping your knees strong, stable, and ready for the demands of daily life. But without regular strength training, muscles surrounding the knee can weaken, leading to a loss of stability and joint pain. As the muscles deteriorate, the risk of injury increases, which can further compromise knee health.

So, how do we keep our knees strong and functional?

Through resistance training, we can target the muscles that support the knees—the quadriceps, hamstrings, and calves. Strengthening these muscles leads to better knee function and can prevent injuries over time. But how many sets should you perform each week to see real strength improvements for knee health?

Turning Up the Volume

Let’s break it down. In a recent study review, Ralston and his team analyzed nine studies that examined how weekly set volume (the total number of sets, reps, and load performed) impacts strength gains in both multi-joint and single-joint exercises. They focused on exercises like squats, leg presses, and lunges, as well as more isolated movements like leg extensions and hamstring curls.

The participants in these studies typically performed 6-12 repetitions per exercise, using weights at 73-85% of their one-rep max. For example, if you can only squat 100 pounds one time, you would squat 75 to 85 pounds for 6 to 12 reps. While higher repetitions at lower intensities (weights) can increase muscle endurance, strength gains—which are vital for knee health—are most significant when lifting moderate to heavy weights within the 6-12 rep range.

How Many Sets for Stronger Knees?

The studies revealed three levels of weekly set volume:

• LWS (Low Weekly Sets): ≤5 sets
• MWS (Medium Weekly Sets): 5-9 sets
• HWS (High Weekly Sets): ≥10 sets

The results showed that HWS was the most effective for building strength in both multi-joint and single-joint exercises, especially for individuals at the novice to intermediate level. The MWS group also saw positive results, while the LWS group showed minimal improvements. 

Spreading Out the Volume for Optimal Gains

Trying to complete all your sets in one day isn’t the most effective strategy. By spacing out your workouts, you give your body time to recover between sessions, allowing you to push for higher intensity in each set. I recommend 1 to 3 total-body workouts per week, focusing on the muscles around your knees for optimal joint protection and strength.

Practical Recommendations

What does all of this mean for knee health? The studies suggest that a moderate to high weekly volume (6-10+ sets per week) is key to building knee-strengthening muscle. However, this doesn’t mean more is always better—quality over quantity is essential. Beginners may need less volume, while more experienced individuals will benefit from slightly more work.

Here’s a guideline for your weekly sets based on your experience:

• Beginners (1-4 years training): 5-9 sets per exercise, 6-12 reps per set
• Intermediate to Experienced (4+ years training): 10+ sets per exercise, 6-12 reps per set

Sample Workouts for Knee Strength

Beginners & Novices ( Perform 1-2 Days a Week)

• Squat or Leg Press: 2-4 sets x 6-12 reps
• Deadlift 2-4 sets x 6-12 reps
• Leg Extension: 2-4 sets x 6-12 reps
• Hamstring Curls: 2-4 sets x 6-12 reps

Intermediate to Experienced (2-3 Days a Week)

• Squat or Leg Press 3-5 sets x 6-12 reps
• Deadlift 3-5 sets x 6-12 reps
• Leg Extension: 3-5 sets x 6-12 reps
• Hamstring Curls: 3-5 sets x 6-12 reps

The Main Takeaway for Knee Strength

The best news? You don’t need to hit the gym every day to build stronger knees and improve your overall strength. Instead, focus on quality over quantity—just a couple of hard, focused workouts per week can deliver impressive results.

For example, if your maximum squat is 100 pounds, aim to lift at least 75 pounds during your working sets. This range—around 75-85% of your one-rep max—ensures you're challenging your muscles enough to stimulate strength gains without overloading your joints. It's not about doing more; it's about doing it right.

Each workout should push you, but in a controlled and intentional way. Prioritize multi-joint movements like squats, lunges, and step-ups, which target the muscles that support and stabilize your knees. Combined with proper form and progressive overload, this strategy allows your knees to adapt, strengthen, and stay resilient.

So, don’t stress about working out every day. Commit to one to three high-quality training sessions per week, lift heavy enough to challenge yourself, and watch your strength grow—without compromising your knee health!

References

1. Ralston GW, Kilgore L, Wyatt FB, Baker JS. The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis. Sports Med. 2017 Dec;47(12):2585-2601. doi: 10.1007/s40279-017-0762-7. PMID: 28755103; PMCID: PMC5684266.