How Training to Failure is Ruining Your Gains

November 13, 2019

By: Jared Blincow CSCS, FRC, Coach at LIFT Chicago

How many times have you heard that if you’re leaving reps on the table and not training to failure then you’re missing out on some serious gains? What if I told you there was an alternative approach that was just as effective, allowed for greater recovery, higher quality reps, and still yielded the same results?

I’m not saying there isn’t a time and place where training to failure fits into a well-designed program (I’ve been known to rep out bicep curls until I can’t lift my arms the next every now and then) but if you’re consistently taking every single exercise you do to failure day in and day out then it might be time to reconsider your training habits. Here’s a few reasons why training to failure isn’t always the optimal option:

  • Training to failure has a much higher metabolic fatiguing effect than sub-maximal training (duh). If you’re taking your very first set to failure this will impact every other set you do that training session. Instead of being able to hit three consistent sets of 135 for 8 on bench press, you might only be able to go 135 for 10, 135 for 7, and 135 for 5, ultimately ending up with a lower total workload than if you left 1 or 2 reps in the tank for each set. 

  • Training to failure too often won’t allow your body to fully recover between training sessions. There’s a time and place to push the limits in the weight room, but if you are doing it every training session for weeks at a time you’re hurting you progress. You’re not allowing your body to fully recover for the next training session and potentially setting yourself up for injury or over training. 

  • Training to muscle failure and training to technical failure are two different things. Typically, when training to muscular failure the last few reps are “cheated” reps done with poor form and could potentially do more harm than good. Training to technical failure still forces us to work hard and push ourselves but keeps a few reps in reserve. This ensures we are moving efficiently and using the actual parts of the body we are trying to recruit. Taking a set of bicep curls to muscular fatigue and using a little body english to finish out the last few reps isn’t the worst thing in the world, but pushing a compound movement like the squat to absolute failure could be especially detrimental and put the body in a compromising position to squeak out those last couple reps.

  • Trained lifters who train consistently are able to recruit muscle groups more efficiently and don’t necessarily need to train to absolute failure in order to optimally fatigue the muscles. One adaptation of consistent weight training is an increase in neuromuscular coordination and greater motor unit control, creating greater muscle tension earlier in sets. 

  • Just because you aren’t training to failure doesn’t mean you aren’t working hard. I’m not saying that doing sets of 3 with a weight you can lift 15 times will get it done in the gym. However, progressively overloading movements, allowing time to recover between sessions, picking your times to push the envelope and training consistently will provide greater results than just picking up a weight and cranking out as many reps as you can do with poor form until you can’t lift your arms the next day. Quality reps and training sessions with sound programming will always outperform quantity.  

What People Are Saying About Lift Chicago

  • Hands down best gym for power lifters, strong men, body builders. Equipment is top notch and it’s very clean and well maintained.

    Katie Cunningham Avatar Katie Cunningham

    I also love the open gym and the equipment. They are constantly adding new things to make the best experience for their customers!

    Juana Fermin Avatar Juana Fermin

    Highly recommended. If you want a personalized, thorough, concise workout this is it. Each personal trainer is excellent for listening to your fitness goals, celebrates your achievements and accommodates any... read more

    Kristine Kinder Avatar Kristine Kinder
  • Love LIFT!!! What a kind, professional and motivational group of people! Thanks for making me feel so comfortable as I begin my strength training journey.

    Allie Hurwich Avatar Allie Hurwich

    Amazing Gym! All the instructors are incredible! I'm hooked! Never a dull moment! Every single second is used! Scheduling Training! One of the easiest and most transparent... read more

    Erik Fogel Avatar Erik Fogel

    I've been training with Sarah for two years and she has been amazing to work with! Both locations are clean and the staff is friendly and knowledgeable. I highly... read more

    Kathryn Sugrue Avatar Kathryn Sugrue
  • Just had my first session with John and it was great. Very attentive and friendly. Paid attention to my goals and paced me throughout while directing my form ( chief... read more

    Alexis Youn Avatar Alexis Youn

    Finished my first ten days of training here and truly impressed. The four trainers I alternated between were all very attentive and friendly. Paid attention to my goals and paced... read more

    Alexis Youn Avatar Alexis Youn

    I have a very busy schedule, so my training sessions need to be very efficient, staying under an hour at all times. LIFT provides a highly “efficient” workout protocol—... read more

    Pete Wilkins Avatar Pete Wilkins
  • Hands down the best gym and the best trainers in the city. The entire experience from start to finish is outstanding. The staff is friendly, the equipment is... read more

    Kyle Portnoy Avatar Kyle Portnoy

    I have trained with the guys at Lift for a long time and consider my sessions to be some of my best long-term investments. My workouts there are sustainable, enjoyable... read more

    Brigid Sweeney Avatar Brigid Sweeney

    After working out at LIFT for a year now, I can't say enough good things about this place. My trainer, Isaac, is kind, knowledgeable, experienced, and careful, making sure... read more

    Paula Liss Avatar Paula Liss
  • Positive: Communication ,  Professionalism ,  Quality I’ve had such a great experience here, especially training with Coach Abby! The trainers here are very attentive and helpful, which... read more

    Linda Quizhpi Avatar Linda Quizhpi

    Lift Chicago is an incredible gym. Unbelievable equipment that you cannot find at big box gyms. I’ve been working with Pete for the past two years and he consistently challenges... read more

    Jason Avatar Jason

    I have always been a very active person but I have seen the biggest difference in both my strength and physique since working out at Lift. I’ve been to many... read more

    Alison Avatar Alison
  • The best gym in Chicago area. Highly recommended. The sessions are super efficient and you are always working out under supervision of best coaches in town. It is super clean... read more

    Daniel Seyyedi Avatar Daniel Seyyedi

    I’ve been training at LIFT for 1.5 years. Each and every one of the trainers are knowledgeable, friendly, professional, and extremely efficient. It’s surprising how great of a workout you... read more

    Kendra Chavin Avatar Kendra Chavin

    Lift Chicago is a fantastic full-service gym. The trainers are knowledgable and motivating, the facility is clean and bright, and they take all steps to insure health and safety. As... read more

    Margaret Berg Avatar Margaret Berg
  • Positive: Professionalism ,  Quality I started attending the women’s lifting class and absolutely love it! It’s exciting, fun and welcoming for all different ability levels!

    Lainie Augensen Avatar Lainie Augensen

    I’ve been training at Lift for a year and a half - the workout, professionalism, facilities and trainers are the best of the best. Strength training at Lift has transformed... read more

    Alexi Zloof Avatar Alexi Zloof

    These deserve more stars. Ive been rocking with these guys for years. Always fun and professional. They have help me achieve my body goals by coming 3 days a... read more

    Domique Bland Avatar Domique Bland
  • It has been challenging for me to find the motivation to workout since the beginning of the pandemic. Lift has helped me to get back into a routine in a... read more

    Stephanie Garcia Avatar Stephanie Garcia

    I’ve been training at Lift for almost 2 years and have gained so much confidence in my lifting and strength. Every trainer is approachable and knowledgeable, making for a very... read more

    Mary Harbaugh Avatar Mary Harbaugh

    I have been lifting here with Sam for a couple of months, and couldn’t say anything better about Lift! The gym is clean, equipment well maintained, and the staff is... read more

    Erik Swanson Avatar Erik Swanson