The Benefits and Considerations of Training to Failure in Strength Training
Introduction
Strength training is an essential part of improving overall health, especially as we age. One common term you might hear in the fitness world is "training to failure" or "near failure." But what does this mean, and should you be doing it?
What Is Training to Failure?
In simple terms, muscular failure means reaching a point in your set where you physically cannot complete another repetition, even if you tried, because your muscles are fully fatigued. Technical failure, on the other hand, occurs when fatigue sets in to the point where you can no longer maintain proper form, even though you might still be able to perform additional reps. Continuing past this point could lead to improper technique and increase the risk of injury.
There's also a concept called reps in reserve (RIR)—this is the number of reps you could still perform before reaching technical failure. Training with a low RIR (e.g., 1-2 reps left in the tank) is often referred to as "training near failure."
Muscular Failure vs. Technical Failure
It's important to distinguish between muscular failure and technical failure:
Muscular failure occurs when your muscles can no longer generate enough force to complete another repetition.
Technical (or mechanical) failure, on the other hand, happens when your form begins to break down, even if you could technically continue lifting. Training beyond this point increases the risk of injury, especially for beginners.
Why Train to Failure?
Training to or near failure can be beneficial for both strength and hypertrophy goals. Here’s why:
Maximising Muscle Fibre Recruitment: As you push closer to failure, your body recruits more muscle fibres to complete each rep. This can lead to more muscle growth over time (hypertrophy), especially when combined with proper rest and nutrition.
Progressive Overload: Strength training is about progressively challenging your muscles. Occasionally reaching failure ensures you're pushing your muscles hard enough to grow stronger, but this doesn’t mean you need to hit failure in every session.
Time Efficiency: If you're short on time, training closer to failure can be an efficient way to maximise your workout's effectiveness.
When to Avoid Training to Failure
Although training to failure has benefits, there are some considerations:
Recovery and Fatigue: Going to failure too often can increase fatigue, impacting recovery and performance in future workouts. This is especially important for beginners, who need time to adapt, and for older adults, who may take longer to recover.
Joint Health: Training to failure puts more stress on your joints and connective tissues. For those with joint issues or women in the menopause transition, where joint pain and swelling may be a consideration (as well as disturbed sleep and fatigue,), it’s important to balance intensity with recovery to avoid injury or overuse.
Technique Breakdown: As form starts to falter near failure, the risk of injury increases. For beginners, this is particularly important to watch for. Stopping before technical failure ensures you're lifting safely.
Should You Train to Failure Every Time?
While training to failure can be effective, it’s not necessary—or even beneficial—to do it in every session. Here are a few guidelines:
For Beginners: Focus on building a foundation of strength and technique before pushing your body to its limits. Training near failure (keeping 2-3 reps in reserve) can still promote strength and hypertrophy without risking form breakdown.
For Intermediate Lifters: Once you're comfortable with your technique, training closer to failure occasionally can help break through plateaus. You might want to reserve this approach for the last set of an exercise or certain phases of your program, rather than every set.
For Strength vs. Hypertrophy: For strength, training near failure with heavier weights and fewer reps is more effective. For hypertrophy, slightly lighter weights with more reps close to failure can promote muscle growth.
Listening to Your Body
Finally, it’s crucial to listen to your body. While pushing yourself is important for progress, so is knowing when to stop to avoid overtraining. If you're feeling fatigued or sore, it's okay to take an extra rest day or reduce the intensity of your workouts. Consistency matters more than any one workout.
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