What does it mean training to failure?
In our daily lives, we try to avoid failure. We dread it, seeing it as proof that we’re not doing well enough — that we’re not good enough. But in the gym, failure has a whole other meaning, more aligned with the immortal words of Samuel Beckett: “Try again. Fail again. Fail better.”
Maybe there’s something to take from that — and we’re not just talking about lifting weights, but also about how we approach challenges in life. After all, Beckett wasn’t thinking about the gym when he wrote those words, but the lesson remains: progress comes from pushing limits, embracing setbacks, and using them as stepping stones to strength.
But what does training to failure mean? Is it the key to getting stronger or just a fast track to burnout? And who benefits most from this approach? Let’s explore the pros and cons of training to failure and how to use it effectively in your workouts.
Training to failure: what does it mean?
As its name indicates, training to failure means reaching the point where the muscle you’re working out can no longer complete another rep. If you can perform one with proper form, you haven’t reached muscle failure.
Let’s say you’re doing bicep curls for 3 rounds of 12 reps. If you complete all 12 reps in each set with good form, you haven’t reached failure. However, if by the last few reps of your final reps, your arms are shaking, your form starts breaking down, and you physically can’t lift the weight to complete all 12 reps, that’s training to failure.
Muscles reach failure because they’ve used their ATP (adenosine triphosphate). Despite its scientific name, ATP is the energy needed for muscle contractions. During rest, your muscles replenish ATP, allowing you to perform another set. This is why you can push yourself to failure in one set, rest, and then be ready to go again.
Benefits of training to failure
Studies show that this approach can lead to significant gains in strength and muscle growth, especially when using heavy weights. This is also the underlying idea behind methods such as the 3×5 rep range. Pushing your muscles to their limit stimulates muscle fibres, encouraging growth and strength. Experienced trainers often use training to failure to overcome plateaus, as it challenges your body to adapt and break through the limits you’ve previously set.
Dangers of this method
Training to failure requires heavy weights, which comes with serious risks. First and foremost, it’s crucial to be an experienced gym-goer and ensure your form is always correct. Even for experienced lifters, overdoing it too often can lead to overtraining, fatigue, and an increased risk of injury. If not done with proper form or recovery, it can cause muscle strain or burnout, ultimately slowing your progress rather than helping it.
Who is it destined for?
This method is best for experienced lifters, bodybuilders, or powerlifters with a solid foundation in technique. Beginners should be cautious, as they may lack the endurance or control needed. If you’re new to this approach, we recommend consulting with our external personal training partners for guidance.
