Should You Train to Failure? The Truth About Pushing Your Limits

The phrase “go hard or go home” might sound motivating, but if you’re pushing every set to the brink of failure, it’s time to reconsider your strategy. New research reveals that training to complete muscle failure isn’t necessary for optimal growth—and it might actually hinder your progress.

A recent study compared two training approaches: one where lifters pushed until they physically couldn’t complete another rep (momentary muscular failure) and another where they left a few reps in the tank (repetitions in reserve, or RIR). The findings? Both groups experienced similar muscle growth, indicating that going all the way to failure isn’t essential for building size and strength.

However, there was one key difference—fatigue. The failure group accumulated significantly more muscle exhaustion, leading to longer recovery times and an increased risk of burnout. In contrast, the RIR group maintained steady progress while recovering faster and sustaining better training quality over time.

If your goal is maximum muscle growth without excessive fatigue, train hard but stop 1 to 2 reps short of failure on most sets. You should still feel strain during the last few reps, and your rep speed should slow down—but your form should remain intact.

This doesn’t mean failure should be avoided altogether. Instead, think of it as a tool to gauge your limits. Occasionally training to failure (preferably with a spotter) can help you better understand your true capacity, allowing you to fine-tune your intensity for sustainable, long-term gains.

The bottom line? More effort doesn’t always mean better results. Smart training—pushing hard without burning out—is the key to steady progress and lasting strength.