Should You Train to Failure When You Lift Weights?
At some point mid-workout, most people wonder:
“Do I actually need to push until I can’t do another rep… or is that unnecessary?”
Good news:
You don’t need to annihilate yourself every time you lift.
But you do need to train with enough effort that your body is forced to adapt—especially if you want increased strength or body composition changes.
The key is understanding what “failure” really means and when to use it.
What Training to Failure Actually Means
There are two types of failure: technical and absolute.
Technical failure means you can’t complete another rep with good form.
Absolute failure means the rep won’t happen at all, no matter how hard you try.
Most people never get close to either. They stop when the reps feel “hard,” not when the muscles are genuinely fatigued. That matters, because muscles grow and get stronger when you challenge them enough to signal adaptation.
What the Research Really Says
Here’s where things get interesting:
Studies consistently show that you don’t need to hit failure on every set to build muscle and strength. What matters is training close enough to failure.
For example, one 2020 study found that lifters gained similar strength and muscle whether they trained to failure or stopped slightly early as long as total work was matched (Santanielo et al., 2020). In other words, effort matters more than forcing every set to complete exhaustion.
More recent research on “proximity to failure” shows the sweet spot for most people is ending a set with 1–3 reps in reserve, enough to heavily stimulate muscle fibers without overdoing it (Refalo et al., 2022).
So the science is clear:
You don’t have to go all the way to failure—just close enough that the last reps slow down and feel genuinely hard.
Why Most People Need to Push Harder
Here’s the reality: most adults think they’re training hard but they’re nowhere near their true limit.
Common signs:
Your last rep looks as smooth as the first.
You hit your target reps easily but never increase weight.
You stop when it gets uncomfortable—not when you’re actually close to technical failure.
Because most people underestimate their capacity, they stay stuck in the “comfortably hard” zone that never pushes their body to change. Lifting with a coach can feel dramatically different for this reason. They see when you’re capable of more and guide you safely toward it.
When Training Close to Failure Is Smart
You’ll get the most benefit from pushing close to failure on stable, safe exercises, like:
Lat pulldowns
Seated rows
Dumbbell bench or incline presses
Machine chest or shoulder presses
Leg press, hamstring curls, leg extensions
Cable arm and shoulder work
If you fail on these, it’s controlled. You’re not stuck under a barbell or compromising your spine.
When YoU Shouldn’T Train to Failure
There are times when pushing all the way to failure is more harm than help:
You’re new to lifting and still mastering technique.
You’re fatigued, sick, or under high stress.
You’re managing an injury or sensitive joint.
You’re performing riskier barbell lifts like heavy squats, deadlifts, or benching without a spotter or proper safety equipment.
In these situations, keeping 1-3 reps in reserve protects your joints while still delivering quality training.
Discomfort vs. Pain
One of the most valuable skills you can develop is knowing the difference between effort and danger.
Normal discomfort:
A deep muscle burn
Slowing reps
Heavy breathing
Red-flag pain:
Sharp, stabbing, or catching sensations
Joint pressure that feels “off”
Any sudden pain that stops a rep
The end-of-set burn is normal.
Sharp joint pain is not.
So… How Hard Should You Train?
Here’s the simple framework for busy adults who want noticeable progress:
1. Aim to finish most sets with 1–3 reps left in the tank.
This is hard enough to stimulate results without unnecessary strain.
2. Save true failure for certain exercises.
Machines, cables, and dumbbells offer more control and less risk.
3. Adjust according to your day.
Slept great? Push a little more.
Stressed, tired, or recovering? Dial it back—but still show up.
4. Let your coach guide your intensity.
Your job is form and effort.
Their job is knowing when you can safely do more.
Progress comes from consistent effort, not from crawling out of the gym.
Train hard enough that the last reps challenge you, stay smart about where you push, and let your body adapt week after week.
Need help getting started? Click here to book a free strategy session with a coach.
References
Helms, E. R., Cronin, J., Storey, A., & Zourdos, M. C. (2016). Application of the repetitions in reserve-based rating of perceived exertion scale for resistance training. Strength and Conditioning Journal, 38(4), 42–49.
Refalo, M. C., Latella, C., Simoes, H. G., & Teodoro, J. L. (2022). Influence of resistance training proximity-to-failure on skeletal muscle hypertrophy: A systematic review with meta-analysis. Sports Medicine, 52(12), 2875–2892.
Santanielo, N., Nóbrega, S. R., Scarpelli, M. C., Alvarez, I. F., Otoboni, G. B., Pintanel, L., & Libardi, C. A. (2020). Effect of resistance training to muscle failure vs non-failure on strength, hypertrophy and muscle architecture in trained individuals. Biology of Sport, 37(4), 333–341.
Vieira, A. F., Umpierre, D., Teodoro, J. L., Lisboa, S. C., Baroni, B. M., Izquierdo, M., & Cadore, E. L. (2021). Effects of resistance training performed to failure or not to failure on muscle strength, hypertrophy, and power output: A systematic review with meta-analysis. Journal of Strength and Conditioning Research. Advance online publication.
