The Study
The Effect of Resistance Training Proximity to Failure on Muscular Adaptations and Longitudinal Fatigue in Trained Men
This study is like a fair race between four groups of weightlifters who trained differently—some stopped short of exhaustion, others pushed to the limit. It shows which group got stronger, but it’s not a perfect race because not everyone finished, and the judges couldn’t stay hidden. So we can say one group probably did better, but we can’t be 100% sure it’s because of how hard they trained.
Analysis score
Maximum 90 for a randomized controlled trial.
Where the score came from
This study tested whether lifting weights until you can't do another rep (to failure) is better than stopping a few reps short — for guys who already train regularly.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 563 / 100
Quality score
Participants are randomly assigned to treatment or control groups, minimizing bias. The gold standard for testing whether an intervention causes an effect.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Yes — you can get just as strong without pushing to failure, and you’re less likely to burn out or get injured by leaving a few reps in the tank.
- 2People who stopped 4–6 or 1–3 reps short got about 9–18 kg stronger on bench and squat.
- 3Those who trained to failure got much less strong (as little as 0.7 kg) and quit or messed up the workout more often.
- 4Muscle size didn't change meaningfully between groups.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
International Journal of Strength and Conditioning
Year
2025
Authors
Zac P Robinson, Christian T. Macarilla, Matthew C. Juber, Rebecca M Cerminaro, Brian Benitez, Joshua C Pelland, Jacob F. Remmert, Thomas A. John, Seth R. Hinson, S. Dinh, Ethan Elkins, Laura C. Canteri, Caitlyn M. Meehan, Erich Helms, Michael C. Zourdos
Related Content
Claims (10)
Training muscles to the point of failure reduces gains in strength because it increases fatigue without producing significant improvements in nerve signaling or physical force production.
In trained men, lifting weights with different levels of effort—leaving 1 to 6 reps in reserve or going to failure—does not change levels of fatigue or muscle damage markers over eight weeks.
In trained men, lifting weights until complete muscle fatigue leads to more people quitting and failing to follow the program correctly, resulting in lower long-term adherence and practicality.
In trained men, lifting weights close to failure or stopping short of failure results in the same amount of muscle growth, as measured by changes in muscle thickness.
In trained men, lifting weights with some reps left in reserve (4–6 or 1–3 RIR) leads to similar strength gains in bench press and squat as lifting to complete failure (0 RIR) over eight weeks, but lifting to failure may result in slightly smaller gains.
In trained men, lifting weights with some reps left in reserve (4–6 or 1–3 RIR) leads to similar strength gains in bench press and squat as lifting to complete failure, but lifting to failure is linked to less strength gain and more people quitting the program, suggesting that leaving reps in reserve may be a more sustainable approach.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.