For years, the fitness mantra “no pain, no gain” has motivated gym-goers to push themselves to their limits. But how much pain is truly necessary to see results in weight training? Experts suggest that while pushing to the point of exhaustion can increase muscle mass, it may not be essential for everyone aiming to improve their fitness.
Training “Until Failure”
Training “until failure” — meaning performing repetitions until you physically cannot continue — has long been touted as the optimal strategy for building muscle. However, recent studies, including a review of 55 research papers published in Sports Medicine, reveal that while this approach may be beneficial for individuals seeking maximum muscle mass, it isn’t required to enhance overall strength or fitness.
Pushing to Exhaustion vs. Stopping Short
Michael Zourdos, a prominent exercise science expert from Florida Atlantic University, explains that people simply looking to improve their fitness can see results with workouts that stop just short of complete exhaustion. He recommends leaving five to ten repetitions in the tank rather than pushing to failure. This intensity is often sufficient for most fitness goals, such as improving endurance, strength, or general health.
The Importance of Consistency and Intensity
James Fisher, a sports science expert in the UK, further emphasizes that working hard is important, but working to the point of failure is not always necessary. For strength gains, he suggests increasing the weight so that the last few repetitions feel challenging. However, the key to any effective workout routine, he stresses, is consistency and intensity over time.
Risks of Failure Training
Fisher also acknowledges that the extreme exhaustion associated with failure training can be off-putting for some, potentially causing them to skip future sessions due to soreness or fatigue. Pushing too hard can also increase the risk of injury or, in rare cases, lead to rhabdomyolysis — a condition involving muscle breakdown that can lead to kidney damage.
The Takeaway: Find What Works for You
Ultimately, the best workout is the one that people will actually commit to. Strength training has proven benefits for health, longevity, and quality of life, and incorporating intensity, even without pushing to failure, is key to success. For those with more experience, occasional failure training can be beneficial, but it’s not necessary for every session.
A balanced approach to training, tailored to individual goals, is the most effective strategy for both fitness and health.
For more on strength training and proper techniques, check out resources like National Strength and Conditioning Association or Healthline’s Strength Training Guide.
