Drop Set
A drop set extends a set past initial fatigue by immediately reducing the weight and continuing to repetitions.
Definition
A drop set is a resistance-training technique in which an athlete works a set to or near momentary fatigue, then quickly lowers the load and continues without meaningful rest. The reduction can be repeated several times, 'stripping' weight on each pass. The goal is to accumulate additional repetitions and fatigue in the target muscle after the heavier work is done.
Drop sets are typically placed at the end of an exercise so that earlier heavy sets are not compromised by the fatigue they generate. They differ from a superset, which pairs two separate exercises, and from progressive overload, which is the longer-term trend of increasing demand across sessions. Because they are highly fatiguing, they are used selectively rather than on every set.
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Equipment
- DumbbellA short handheld weight used for strength and fitness training.
- BarbellA long bar loaded with weight plates for heavy strength training lifts.
- KettlebellA cast weight with a looped handle used for swinging and strength exercises.
- Sports bagA roomy bag for carrying kit, footwear and gear to and from training.
- Boxing glovesPadded gloves worn to cover the hands when punching in boxing and striking sports.
Training methods
- Hypertrophy TrainingHypertrophy training is resistance work structured to encourage muscle growth, typically using moderate repetitions and a steady, controlled tempo.
- Flexibility TrainingFlexibility training uses stretching to gradually improve how far your muscles and joints can comfortably lengthen and move.
Experience levels
Practice & sessions
- Self-guided sessionA session you plan and run yourself, without a coach directing it — you decide the focus, set it up and rely on your own judgement.
- Coached sessionA session led by a coach, who sets the focus, gives feedback and shapes the practice around what you need.
- Technical sessionA session built around technique — grooving and refining the mechanics of how a movement or shot is executed.
Sports science
- Managing fatigue and loadThe educational idea of balancing how much training you do against how well you recover, so effort turns into progress rather than into excess fatigue.
- The overload principleThe idea that the body adapts to demands greater than it is used to — the foundation of why training works.
Recommendations
- Recommended for “Lose weight”A transparent, graph-based set of recommendations for the goal “Lose weight” — sports, qualities, a learning path and first steps, each shown with the reason it’s recommended.
- Recommended for “Build muscle”A transparent, graph-based set of recommendations for the goal “Build muscle” — sports, qualities, a learning path and first steps, each shown with the reason it’s recommended.
- Recommended for “Improve balance”A transparent, graph-based set of recommendations for the goal “Improve balance” — sports, qualities, a learning path and first steps, each shown with the reason it’s recommended.
- Recommended for “Improve mobility”A transparent, graph-based set of recommendations for the goal “Improve mobility” — sports, qualities, a learning path and first steps, each shown with the reason it’s recommended.
- Recommended for “Discipline”A transparent, graph-based set of recommendations for the goal “Discipline” — sports, qualities, a learning path and first steps, each shown with the reason it’s recommended.
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- Tier A — evergreen educational
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- Content updated
- 2026-08-04
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