In trained men, resistance training performed with 4–6 or 1–3 repetitions in reserve (RIR) results in similar gains in bench press and squat strength over eight weeks compared to training to momentary failure (0–3 or 0 RIR), which is associated with smaller strength gains and higher dropout rates, indicating that submaximal training may be more sustainable and effective for strength development in this population.

When people lift weights without going to complete failure, their muscles and nerves don't get as worn out over time, so they can keep recruiting the same number of muscle fibers during each workout. This lets them train more consistently without burning out, which leads to stronger muscles over time. When people push to complete failure, their nerves and muscles get too tired too fast, which reduces how well they can activate their muscles in later sessions and makes them more likely to quit.