The popular fitness mantra “no pain, no gain” has long been associated with the idea that more discomfort during exercise leads to better results, especially in weight training. However, the level of exertion required to gain benefits depends on an individual’s fitness goals. For years, many trainers have advised gym-goers to train “until failure”—a technique where exercises are performed until one can no longer do a single repetition. While this method can lead to muscle growth, recent studies suggest that it may not be necessary for everyone, particularly for those aiming to improve general health and fitness.
Michael Zourdos, chair of exercise science and health promotion at Florida Atlantic University, co-authored a review of 55 studies that examined the effects of training to failure. His research concluded that while pushing to failure can help build bigger muscles, it is not required for increasing strength. Those who work out intensely but stop short of exhaustion—around five to ten reps before failure—will still see health and fitness improvements. He distinguishes between training for general health and training for elite performance, noting that the latter may demand more extreme measures like failure training. However, for the average person, consistent, challenging workouts that avoid complete exhaustion can deliver effective results.
One of the main drawbacks of failure training is the fatigue and soreness it can cause, which may discourage people from returning to the gym for their next session. Additionally, in rare cases, overtraining to the point of failure can lead to a serious condition called rhabdomyolysis, in which muscles break down, potentially damaging the kidneys. James Fisher, a sport science expert from Southampton, England, adds that the concept of training to exhaustion can be off-putting for many people. He believes the idea should be interpreted to mean that if one works harder during a session, they can spend less time in the gym overall. Short, intense workouts can still provide substantial benefits.
Fisher explains that to build strength, it is critical to push muscles to a certain threshold, where the last few repetitions feel challenging. He argues that lifting weights that feel easy for multiple repetitions won’t sufficiently engage muscle fibers for growth. By increasing the weight and ensuring the final reps are difficult, individuals can stimulate their muscles for strength gains. However, Fisher stresses that the most effective workout is one that people will actually stick to, regardless of how hard they push themselves.
Strength training, Fisher asserts, is one of the best activities people can do for their overall health, quality of life, and longevity. Whether aiming for muscle growth, strength, or improved fitness, failure training can be incorporated, but only occasionally. For more experienced individuals, experts recommend reserving failure training for the final set of exercises or specific workouts. It’s not necessary to push to failure every session, as this approach can be demanding and is not suited for everyone.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
