Train to Failure: The Impact of Resistance Training on Muscle Growth
Resistance training has long been a cornerstone of fitness for building strength, improving health, and achieving muscle growth. One hotly debated topic in the fitness world is whether training to failure—pushing your muscles to their absolute limit during a set—is necessary to maximise hypertrophy (muscle growth). For active adults and restless parents juggling busy schedules, understanding this technique's benefits and potential drawbacks can help optimise workouts without wasting time or risking burnout.
What Does "Train to Failure" Mean?
Training to failure refers to performing an exercise until you can no longer complete a repetition with proper form due to muscular fatigue. This approach is often used in resistance training to push muscle fibres to their maximum capacity, theoretically promoting greater muscle hypertrophy. However, whether "failure every set" is essential for building muscle remains a question.
Is Training to Failure Necessary for Muscle Growth?
The short answer: not always. Research shows that training to failure can benefit hypertrophy in specific contexts but is not the only path to building muscle. Here's why:
Muscle Fiber Recruitment: Training to failure activates high-threshold motor units responsible for engaging type II muscle fibres, which are most associated with strength and size gains. However, similar recruitment can occur by stopping 1-3 reps short of failure, especially with heavier loads[1][7][10].
Load and Volume Matter: Studies indicate that muscle growth is influenced more by total training volume and intensity than by reaching failure. High-load resistance training (>80% of your one-rep max) promotes significant strength gains even without hitting failure[2][8].
Recovery Considerations: Training to failure every set can lead to excessive fatigue, impairing recovery and performance in subsequent sessions. For busy individuals, balancing effort with recovery is key[7][13].
Benefits of Training to Failure
While not mandatory for hypertrophy, training to failure has its advantages when used strategically:
Breaking Plateaus: Incorporating sets to failure can help experienced lifters overcome plateaus by forcing muscles to adapt beyond their comfort zone[1][12].
Mental Toughness: Pushing yourself to the limit builds resilience and mental grit, which can translate into other areas of life[1].
Efficient Workouts: Training to failure for those with limited time can maximise the effectiveness of shorter sessions by ensuring full muscle activation[1][3].
Drawbacks of Training Every Set to Failure
Training every set to failure is not without risks:
Increased Fatigue: Reaching muscular failure consistently can lead to central nervous system fatigue and overtraining, reducing overall performance[13].
Higher Injury Risk: As form deteriorates near failure, the likelihood of injury increases[7]. Diminished Long-Term Gains:** Excessive fatigue may compromise subsequent workouts, reducing weekly training volume—a critical factor for hypertrophy[13].
When Should You Train to Failure?
For most people—especially active adults and parents managing tight schedules—training to failure should be used sparingly. Here are some practical guidelines:
Use It Strategically: Reserve sets to failure for the last set of an exercise or during lighter-load sessions (e.g., 30-50% of your one-rep max)[3][7].
Focus on Isolation Exercises: Compound movements like squats and deadlifts carry a higher injury risk when performed to failure. Instead, apply this technique to safer isolation exercises like bicep curls or leg extensions.
Periodise Your Training: Incorporate phases where you train close to failure (e.g., 1-2 reps in reserve) alongside periods of submaximal effort for optimal recovery and progress[12].
How Resistance Training Promotes Muscle Hypertrophy
Understanding how resistance training works helps clarify where "training to failure" fits into the bigger picture:
Key Factors for Muscle Growth:
Mechanical Tension: Lifting heavy weights creates tension in muscle fibres, stimulating growth.
Metabolic Stress: Accumulation of metabolites (e.g., lactate) during exercise triggers anabolic signalling pathways.
Progressive Overload: Gradually increasing weight or reps ensures continued adaptation over time[21].
Optimal Training Variables:
Train each major muscle group at least twice per week.
Perform 10+ weekly sets per muscle group for maximum hypertrophy.
Use moderate-to-heavy loads (60–85% of your one-rep max) with 6–12 reps per set.
Rest 30–90 seconds between sets depending on intensity[11][15].
Practical Tips for Active Adults and Parents
Here’s how you can incorporate resistance training effectively into your busy lifestyle:
Prioritise Compound Movements: Exercises like squats, deadlifts, and rows efficiently target multiple muscle groups.
Time-Saving Techniques: Use supersets or circuit training for a full-body workout in under 30 minutes.
Track Progress: Keep a log of weights, reps, and sets to ensure consistent improvement.
Listen to Your Body: If you're feeling fatigued or sore, prioritise recovery over pushing through another workout.
FAQ: Common Questions About Training to Failure
1. Do I need to train every set to failure for muscle growth?
No. Studies show that stopping 1–3 reps short of failure can produce similar hypertrophy results while reducing fatigue[7][10].
2. Is training to failure better for beginners or advanced lifters?
Beginners should avoid training to failure as it may lead to poor form and injury. Advanced lifters can use it sparingly to break plateaus[2][14].
3. Can I build strength without reaching muscular failure?
Yes. Strength gains are primarily driven by lifting heavy loads properly rather than always reaching failure[8].
4. How often should I train each muscle group?
Aim to train each major muscle group at least twice weekly with sufficient volume (10+ sets per week) for optimal hypertrophy [11].
5. What’s the best way to recover after intense workouts?
Prioritise sleep, hydration, balanced nutrition (including protein), and active recovery techniques like stretching or light cardio.
Conclusion
Training to failure is a powerful tool in resistance training but should be used judiciously. While it offers benefits like increased muscle fibre recruitment and mental toughness, its drawbacks—such as excessive fatigue—make it unsuitable as an everyday strategy. Active adults and restless parents can achieve impressive strength gains and muscle hypertrophy without sacrificing time or risking burnout by focusing on progressive overload, proper technique, and balancing effort with recovery.
Citations: [1] https://www.muscleandmotion.com/should-you-train-to-failure/ [2] https://pmc.ncbi.nlm.nih.gov/articles/PMC8126497/ [3] https://pubmed.ncbi.nlm.nih.gov/31895290/ [4] https://dr-muscle.com/hypertrophy-training-methods/ [5] https://www.menshealth.com/uk/building-muscle/a43928225/resistance-training/ [6] https://mirafit.co.uk/blog/5-hypertrophy-workouts/ [7] https://www.menshealth.com/uk/building-muscle/a45138374/training-to-failure/ [8] https://bjsm.bmj.com/content/57/18/1211 [9] https://www.tandfonline.com/doi/full/10.1080/02640414.2024.2321021 [10] https://www.tonal.com/blog/training-to-failure/ [11] https://pubmed.ncbi.nlm.nih.gov/27102172/ [12] https://www.vbtcoach.com/blog/the-risk-reward-of-training-to-failure [13] https://www.morethanmuscle.co.uk/blog/training-to-failure [14] https://pmc.ncbi.nlm.nih.gov/articles/PMC4731492/ [15] https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2022.949021/full [16] https://pubmed.ncbi.nlm.nih.gov/22777332/?dopt=Abstract [17] https://www.menshealth.com/fitness/a19530279/resistance-training-to-build-muscle/ [18] https://pubmed.ncbi.nlm.nih.gov/38249086/ [19] https://www.healthline.com/health/fitness/benefits-of-strength-training [20] https://www.physio-pedia.com/Strength_Training [21] https://pmc.ncbi.nlm.nih.gov/articles/PMC6950543/ [22] https://pmc.ncbi.nlm.nih.gov/articles/PMC7068252/ [23] https://journal.iusca.org/index.php/Journal/article/view/81 [24] https://pmc.ncbi.nlm.nih.gov/articles/PMC5489423/