Guides · Strength training · Updated 2026-10-22
What is a drop set?
A drop set is a set where you lift until you're close to failure, then immediately lower the weight by about 20 to 30 percent and keep going with little or no rest, often for two or three drops. A 2023 meta-analysis found drop sets built about as much muscle as regular sets, and some versions took half to a third of the time, so they're useful when you're short on time.
- Pick the exercise. Machines, cables and dumbbells work best, since the weight is quick to change. Avoid heavy barbell lifts.
- Do your first set. Lift a weight for about 8 to 12 reps, stopping a rep or so short of failure.
- Drop the weight. Immediately lower it by about 20 to 30 percent, with no more rest than it takes to change it.
- Keep going. Do as many good reps as you can again. Repeat for one or two more drops.
What the research found
A 2023 meta-analysis combined five studies comparing drop sets with traditional sets. Both built muscle, with no significant difference between them. Some of the drop set programs took half to a third of the time.
An example
| Drop | Weight | Reps |
|---|---|---|
| Start | 50 lb cable row | 10 |
| Drop 1 | 35 lb | 8 |
| Drop 2 | 25 lb | 8 |
Drop sets and your records
Count the first set as your real number. The lighter drops are about extra work, not new records.
Also asked
Are drop sets better than normal sets?
Not for muscle growth overall. A 2023 meta-analysis found similar growth from both, but drop sets got there in less time in some studies.
How often should I use drop sets?
On one or two exercises per session, usually at the end. They're tiring, so they don't need to be on every exercise.
Can I do drop sets on squats or deadlifts?
It's safer to use them on machines, cables and dumbbells. Heavy barbell lifts close to failure carry more risk.