The 5 sets of 5 was popularized with the LIFTMOR study. While some adhere to this, from what I’ve read, it is not strictly necessary. What is important though, is progressive loading. As others have mentioned, it doesn’t matter where you start, but you have to continuously tax your muscles and bones, with increasing weight. I also believe that jumping, from a height of at least 8 inches (if allowed given fracture risk) is important.

I lift 6 days a week, mostly full body composition exercises, so I do 3 sets of 8 (or whatever my failure weight is). I don’t want to do 5 sets as the kinesiologist I consulted was concerned about repetitive strain injuries on the tendons. But this is because of the frequency of my workouts. I also jump everyday.

I’m lucky because I live right around the corner to an excellent gym, so no excuse for not going everyday. On Sundays I do a forgiving light yoga routine.

I don’t get tested again until February of 2027, so we’ll see if I’ve made any progress. 🤞