Do You Really Need to Train to Failure?

We’ve all been there. You’re at the gym, pumped up by your favorite playlist, and ready to crush your workout. You load up the bar with as much weight as you can handle, and push yourself to the limit. You squeeze out every last rep, until your muscles give up and you drop the bar with a loud clang. You feel a rush of adrenaline, pride, and satisfaction. You just trained to failure, and you think you’re one step closer to your strength goals.

But are you really?

While training to failure may seem like the ultimate way to challenge yourself and stimulate muscle growth, it may not be as effective as you think. In fact, it may even be counterproductive in some cases. In this article, we’ll explore the science behind training to failure, and why you may want to rethink your approach to strength training.

What is Training to Failure?

Training to failure means performing an exercise until you can no longer complete another repetition with good form. It’s often measured by using a scale called Rate of Perceived Exertion (RPE), which ranges from 1 to 10. An RPE of 10 means that you’re working at 100% intensity, and that you have no more reps left in the tank. An RPE of 9 means that you have one more rep left, an RPE of 8 means that you have two more reps left, and so on.

Training to failure is often used as a way to increase the intensity and difficulty of a workout, and to create a strong stimulus for muscle adaptation. The logic behind it is that by pushing your muscles to their limit, you’re recruiting more muscle fibers, increasing metabolic stress, and triggering more muscle protein synthesis. All of these factors are supposed to lead to greater strength and hypertrophy gains.

However, training to failure also comes with some drawbacks. It can cause excessive fatigue, impair recovery, increase injury risk, reduce performance, and interfere with skill acquisition. These negative effects can outweigh the potential benefits of training to failure, especially when volume and frequency are held constant.

What Does the Science Say?

So what does the research say about training to failure? Is it necessary or not? Well, the answer is not so clear-cut. There are many factors that can influence the outcome of training to failure, such as the type of exercise, the level of experience, the volume and frequency of training, the rest intervals between sets, and the individual response.

However, a systematic review and meta-analysis conducted by Davies* et al in 2016 looked at 21 studies that compared training to failure and non-failure training for muscular strength [1]. They found that there was no significant difference between the two methods when it came to improving strength in various exercises. In other words, training to failure was not more effective than non-failure training for increasing strength.

In fact, some studies suggested that non-failure training may actually be slightly more beneficial in certain situations, such as in trained athletes and in compound lifts. The authors speculated that this may be due to the fact that non-failure training allows for higher volume, better force output, more skill practice, and lower fatigue and injury risk.

The authors also noted that most of the studies included in their review prescribed an intensity for the non-failure groups that was 75% or greater of their one-repetition maximum (1RM), which corresponds to an RPE of 7 or higher. This means that non-failure training was still challenging enough to elicit a sufficient stimulus for strength adaptation.

How Should You Train for Strength?

Based on the current evidence, it seems that training to failure is not necessary for strength gains, and may even be detrimental in some cases. However, this does not mean that you should train with low intensity or effort. You still need to challenge your muscles enough to create an overload and force them to adapt.

A good rule of thumb is to train with an RPE of 7 or higher for most of your sets. This means that you should leave about 3–5 reps in reserve (RIR) with each set. This way, you can generate enough force and tension with each rep without compromising your form or recovery.

Of course, this is not a hard-and-fast rule. There may be times when you want to train closer to failure or even beyond failure for variety or specificity reasons. For example, if you’re preparing for a powerlifting competition or testing your maxes, you may want to train with higher RPEs or use techniques like forced reps or drop sets. However, these should be used sparingly and strategically within your program.

Here is an example of a workout that includes some sets taken to failure and some sets left short of failure:

• Squat: 4 sets of 5 reps at RPE 8–9 (2–3 RIR)
• Bench Press: 4 sets of 5 reps at RPE 8–9 (2–3 RIR)
• Deadlift: 3 sets of 3 reps at RPE 9–10 (1–0 RIR)
• Pull-ups: 3 sets of AMRAP (as many reps as possible) at RPE 10 (0 RIR)
• Dumbbell** Shoulder Press: 3 sets of 10 reps at RPE 7–8 (3–2 RIR)
• Bicep Curls: 3 sets of 15 reps at RPE 7–8 (3–2 RIR)

As you can see, the main lifts are performed with high intensity and low reps, while the accessory lifts are performed with moderate intensity and higher reps. The deadlifts and pull-ups are taken to failure or close to failure, while the other exercises are left short of failure. This way, you can maximize your strength and muscle growth potential without overtraining or injuring yourself.

Conclusion

Training to failure is not a bad thing, but it’s not a magic bullet either. It can be useful in some situations, but it can also be counterproductive in others. The key is to find the right balance between intensity and volume, and to listen to your body and adjust accordingly.

Remember, strength training is not a sprint, but a marathon. It’s not about how fast you get strong, but about how long you can stay injury-free and consistent. So train smart, train hard, but don’t train to failure all the time. You’ll thank yourself later.

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*https://pubmed.ncbi.nlm.nih.gov/26666744/

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