*RESEARCH:
Strength and Muscle Mass Gains:
Strength: Multiple meta-analyses and systematic reviews report no significant difference in strength gains between training to failure and not to failure, provided training volume is similar. In some cases, non-failure training even showed a slight advantage, but the difference is small and likely not meaningful in practice (Grgic et al., 2021; Davies et al., 2016; Vieira et al., 2021; Suchomel et al., 2018; Santanielo et al., 2020; Davies et al., 2016).
Muscle Hypertrophy: For muscle growth, both failure and non-failure training produce comparable results when total work (volume) is matched. Some evidence suggests that training closer to failure may slightly enhance hypertrophy, but the effect is modest (Grgic et al., 2021; Vieira et al., 2021; Suchomel et al., 2018; Santanielo et al., 2020; Robinson et al., 2024).
Key Findings from Recent Studies:Training Approach Strength Gains Muscle Mass Gains Notes:
To Failure Similar to non-failure Similar to non-failure May increase discomfort/fatigue (Grgic et al., 2021; Davies et al., 2016; Vieira et al., 2021; Suchomel et al., 2018; Santanielo et al., 2020)
Not to Failure Similar or slightly better Similar to failure Lower risk of overtraining (Grgic et al., 2021; Davies et al., 2016; Vieira et al., 2021; Suchomel et al., 2018; Santanielo et al., 2020; Davies et al., 2016)
In trained individuals, read more training to failure may offer a slight hypertrophy benefit, but this is not consistent across all studies (Grgic et al., 2021; Vieira et al., 2021; Suchomel et al., 2018; Robinson et al., 2024).
Training to failure is not harmful but may increase fatigue and risk of overtraining if used excessively (Davies et al., 2016; Vieira et al., 2021; Suchomel et al., 2018).
Practical Considerations:
Volume Matters: Matching total training volume is more important than reaching failure for both strength and hypertrophy (Grgic et al., 2021; Vieira et al., 2021; Suchomel et al., 2018; Santanielo et al., 2020).
Load Selection: High-load training is more effective for strength, while hypertrophy can be achieved across a range of loads if sets are performed close to failure (Robinson et al., 2024; Lopez et al., 2020).
Fatigue Management: Non-failure training may be preferable for managing fatigue and reducing injury risk, especially in long-term programs (Davies et al., 2016; Vieira et al., 2021; Suchomel et al., 2018).
Conclusion:
Training to failure is not required to maximize strength or muscle growth. Both failure and non-failure approaches are effective, but non-failure training may be more sustainable and comfortable for most people, especially when training volume is kept consistent.
References:
Grgic, J., Schoenfeld, B., Orazem, J., & Sabol, F. (2021). Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. Journal of Sport and Health Science, 11, 202 - 211.
Davies, T., Orr, R., Halaki, M., & Hackett, D. (2016). Effect of Training Leading to Repetition Failure on Muscular Strength: A Systematic Review and Meta-Analysis. Sports Medicine, 46, 487-502.
Vieira, A., Umpierre, D., Teodoro, J., Lisboa, S., Baroni, B., Izquierdo, M., & Cadore, E. (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.
Suchomel, T., Nimphius, S., Bellon, C., & Stone, M. (2018). The Importance of Muscular Strength: Training Considerations. Sports Medicine, 48, 765-785.
Santanielo, N., Nóbrega, S., Scarpelli, M., Alvarez, I., Otoboni, G., Pintanel, L., & Libardi, C. (2020). Effect of resistance training to muscle failure vs non-failure on strength, hypertrophy and muscle architecture in trained individuals. Biology of Sport, 37, 333 - 341.
Robinson, Z., Pelland, J., Remmert, J., Refalo, M., Jukic, I., Steele, J., & Zourdos, M. (2024). Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions.. Sports medicine.
Lopez, P., Radaelli, R., Taaffe, D., Newton, R., Galvão, D., Trajano, G., Teodoro, J., Kraemer, W., Häkkinen, K., & Pinto, R. (2020). Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-analysis. Medicine and Science in Sports and Exercise, 53, 1206 - 1216.