Resistance training is a key component of building muscle and improving strength. However, one common question among fitness enthusiasts is whether training to failure—performing an exercise until you can't complete another repetition with good form—is necessary for achieving these goals. While training to failure has its benefits, it's important to understand when and how often to use this method to maximize results and avoid potential downsides. In this article, we’ll explore what the latest research says about training to failure, its role in building muscle and strength, and practical strategies to implement it effectively in your workouts.
What Is Training to Failure?
Muscle failure can be classified into two types: technical failure and absolute failure. Technical failure occurs when you can no longer perform a repetition with proper form, even if you could continue with compromised technique. Absolute failure, on the other hand, happens when you're unable to complete another rep regardless of form. Both types push muscles to their limit, but absolute failure often increases the risk of poor form and potential injury.
In the context of this article, training to failure means performing an exercise until you can no longer complete a repetition with proper technique, or technical failure. This can be done with any load—whether you're lifting heavy weights or using lighter loads for higher reps. The key element is pushing your muscles to their limit in a given set.
Is Training to Failure Necessary for Muscle Growth and Strength?
Training to failure is not required for muscle growth, as non-failure training can yield similar results. When it comes to building strength, training to failure does not offer significant advantages over non-failure training. In fact, non-failure training might be better for improving strength, especially when the total volume of work is high. This indicates that while training to failure can lead to strength gains, consistently stopping before failure—particularly with heavier weights—might be a more efficient way to build strength without excessive fatigue.
This means that while pushing your muscles to failure can stimulate growth, stopping short of failure can actually be more effective. Training to failure is not necessary for optimal strength and muscle growth, and in some instances may actually hinder progress due to the longer recovery time needed when training to failure, but it can be helpful in certain circumstances.
Training to Failure: When to Use It.
Training to failure can be a useful tool, but it’s not necessary to perform every set to failure in every workout. Here’s a look at when it’s most beneficial:
1. Incorporating Variety for Experienced Lifters.
For those who have been training for a while, introducing sets to failure can provide an extra stimulus for growth. Intermediate to advanced lifters may hit plateaus, and pushing to failure during certain exercises can help break through these barriers by fully exhausting the muscle fibres and encouraging hypertrophy.
2. During Low-Volume Workouts.
If your overall training volume is low, training to failure may compensate for the reduced workload. While training to failure with lighter loads effectively recruits muscle fibres, it may also cause significant fatigue and muscle damage, particularly when the number of repetitions is high. This is consistent with the idea that training to failure maximizes muscle fibre recruitment but also emphasizes the increased recovery demands and potential muscle damage associated with it.
How Often Should You Train to Failure?
While training to failure can be beneficial, it’s important to avoid overdoing it. Training to failure too frequently can lead to overtraining, increased injury risk, and burnout. Here are some general guidelines to consider:
1. Limit Failure Training.
Not every exercise needs to be taken to failure. Reserve this technique for isolation exercises or lower-risk movements (e.g., bicep curls, leg extensions) rather than compound lifts like squats or bench presses, to minimise your chance of injury. In cases where you do want to take a compound lift to failure, make sure you're using a spotter. Additionally, limit it to 1-2 exercises per session, and try to avoid taking an exercise to failure more than once every 1-2 weeks to avoid extended recovery time. For more experienced lifters, integrating failure training during a final set or in specific workout phases (such as hypertrophy blocks) can be a powerful tool without causing undue fatigue.
2. Prioritize Recovery.
Because training to failure leads to greater muscle fatigue, proper recovery is essential. In order to get the most out of your training sessions, allow adequate rest between sessions that include failure training, or consider using deload weeks where intensity is reduced to allow for full recovery.
Striking the Right Balance.
Training to failure can be a valuable tool for building muscle and strength when used strategically, though it’s not essential for progress. To get the most out of failure training, balance it with periods of non-failure training, focus on recovery, and use it sparingly. With these strategies, you can optimize your resistance training for long-term gains without risking burnout or injury.