Understanding Training Intensity – Why You Don’t Need to Go to Failure Every Set

Introduction

Many people believe that to build strength and muscle, every set must be taken to absolute failure—until you physically can’t do another rep. While pushing yourself is important, going to failure all the time isn’t necessary (and in some cases, can hold you back).

In this blog, we’ll break down what training intensity really means, why failure isn’t always the goal, and how to get better results by training smarter.

What Is Training Intensity?

Training intensity refers to how hard you push yourself within a set. It’s often measured by:
✅ Reps in Reserve (RIR): How many reps you have left before failure.
✅ Rate of Perceived Exertion (RPE): A scale of 1-10 on how difficult the set feels.
✅ Percentage of 1RM (One-Rep Max): How much weight you're lifting compared to your maximum effort.

Many think “high intensity” means training to failure every set, but intensity can be adjusted in different ways, like increasing weight, reps, or overall training volume.

Why You Don’t Need to Go to Failure Every Set

🚨 1. It’s Not Necessary for Strength & Muscle Growth

• Studies show you don’t need to reach failure on every set to build muscle or strength.

• Training 2-3 reps short of failure (RIR 1-3) still recruits muscle fibres and leads to growth without excessive fatigue.

💡 The Smart Approach:
✅ Keep most sets 1-3 reps from failure (especially on compound lifts).
✅ Save failure training for final sets or isolation exercises (like biceps curls).

🚨 2. It Can Hurt Recovery & Performance

• Going to failure too often leads to excessive fatigue and affects your next session.

• If your form breaks down, you increase the risk of injury.

• It can cause CNS (central nervous system) fatigue, making you feel sluggish in later workouts.

💡 The Smart Approach:
✅ Train hard but controlled—aim for RIR 1-2 on big lifts (squats, deadlifts, presses).
✅ Keep intensity high without burning out—failure should be an occasional tool, not a default setting.

🚨 3. It’s Not Sustainable for Long-Term Progress

• If you go to failure every session, your body won’t recover properly, leading to burnout or plateauing.

• Progressive overload works best with manageable intensity over time—not maxing out every day.

💡 The Smart Approach:
✅ Increase weight, reps, or sets gradually instead of pushing to failure daily.
✅ Prioritise good form, recovery, and consistency over ego lifting.

When Should You Train to Failure?

Failure isn’t useless—it just needs to be applied correctly. Here’s when it makes sense:
✅ Final set of an isolation exercise (biceps curls, lateral raises).
✅ Occasional testing days to see where your strength is.
✅ High-effort bodyweight exercises (e.g., push-ups to failure).

🚫 Avoid failure on compound lifts (deadlifts, squats, bench press) too often—it will drain your energy for the rest of the session.

Conclusion – Train Smart, Not Just Hard

Pushing yourself in training is important, but smarter intensity beats reckless effort. You don’t need to max out every set—focusing on controlled effort, proper form, and gradual progress will lead to better results over time.

If you’re unsure whether you’re training at the right intensity, speak to a coach at Riverside Fitness House.