Training to Failure: Should You Be Doing It?

You’ve probably heard the term training to failure — but what does it really mean, and should you be doing it as part of your workouts?

Let’s break it down simply and honestly so you can decide whether it belongs in your training toolbox.

What Is Training to Failure?

Training to failure means performing an exercise until you physically can’t complete another repetition with good form. It’s that point where your muscles just say, “Nope, not one more.”

It’s intense, and while it can be effective for building strength and size, training to failure isn’t something you should be doing all the time — especially if you’re newer to lifting.

When to Use It (and Why)

The best time to incorporate training to failure is at the end of your workout, not the beginning. By then, your muscles are already working hard, and adding a little extra stress can push them further without risking your whole session.

Occasionally training to failure can stimulate extra muscle fibre recruitment, which helps with muscle growth and breaking through strength plateaus. It can be especially useful for more advanced lifters who are hitting a bit of a wall in their progress.

But timing matters — going to failure too early in your session can lead to fatigue, sloppy form, and poor performance for the rest of your workout.

✅ How to Do It Safely

If you’re going to try training to failure, safety is key:

• Use machines or isolation exercises (like bicep curls or leg extensions) where form is easier to maintain and injury risk is lower.

• Avoid compound lifts (like deadlifts or squats) to failure, especially without a spotter — the risk isn’t worth it.

• Focus on form first — don’t let it break down just to squeeze out one more rep.

• Know your body — beginners especially may not recognise the difference between muscle fatigue and unsafe form breakdown.

🔥 Pros of Training to Failure

• Increased Muscle Growth (Hypertrophy):Training to failure maximizes tension and stress on the muscle, helping to recruit more muscle fibres and trigger growth.

• Breaking Through Plateaus: For more experienced lifters, occasionally hitting failure can be a great tool to get things moving again when progress stalls.

• Stronger Mind-Muscle Connection: Pushing to failure requires total focus, which helps you tune in more deeply to your body and the muscle you're working.

⚠️ Cons of Training to Failure

• Injury Risk for Beginners: If you’re new to lifting, you may not yet know where your true failure point is — which can lead to injury from poor form or pushing too far.

• Increased Fatigue: Going to failure regularly can seriously drain your energy levels and leave your central nervous system overworked.

• Risk of Overtraining: Your body needs time to recover. If you’re hitting failure in every session, you might be slowing down your progress by not allowing muscles to repair and grow.

Final Thoughts: Training to Failure Isn’t All or Nothing

So, should you be training to failure?

I think occasionally, and with purpose.

When used strategically, training to failure can absolutely help stimulate growth and break through plateaus. But like any tool, it should be used wisely — not just for the sake of pushing harder.

For most women I work with, especially those over 40 getting back into fitness, focusing on progressive overload, solid form, and consistency is far more effective (and safer!) than constantly chasing that last impossible rep.

But once you’ve built a foundation? Sprinkle in some training to failure at the right time and it might just give your results the boost they need. 💪