Proximity to Failure: Affects on Strength and Hypertrophy
How Close to Failure Should You Train? A New Study Reveals the Truth
For years, lifters have debated whether training to muscular failure is necessary for building muscle and strength. Some swear by it. Others warn it leads to burnout and injury. But what does the research say?
A brand-new meta-analysis by Robinson et al. helps answer that question by reviewing dozens of studies on proximity to failure, strength, and hypertrophy outcomes. Here’s what the science really says, and how you can apply it to your own training.
Why This Matters
The “no pain, no gain” mentality has dominated gym culture for decades. Training to failure has long been seen as the gold standard for maximizing gains.
But is pushing every set to the brink actually required to get results? Or is it a misunderstood tool that needs to be used more strategically?
What the Study Looked At
Robinson and colleagues conducted a comprehensive meta-analysis including:
55 studies on strength adaptations
26 studies on hypertrophy
The researchers used Reps in Reserve (RIR) as the key metric for “proximity to failure.” They analyzed how training closer or farther from failure affected both muscle growth and strength development.
Key Findings
Strength Gains
For strength, the effect of training to failure was minimal. Whether participants stopped two reps shy of failure or went all the way didn’t have a major impact on results.
Conclusion: For strength, smart loading and progressive overload matter more than going to failure.
Hypertrophy (Muscle Growth)
For hypertrophy, the story was different. The closer participants trained to failure, the more muscle they gained.
Conclusion: Training close to failure (0–2 RIR) appears important for maximizing hypertrophy, especially for advanced lifters.
Important Nuance and Limitations
While the results suggest benefits to training near failure, there are caveats:
Failure is subjective: Definitions vary across studies (momentary vs. volitional failure)
Increased fatigue: Constant failure training can increase injury risk and impair recovery
Varied set structures: Studies included everything from straight sets to drop sets, which may impact generalizability
Practical Recommendations
Here is how we apply this data with clients:
Train most sets near failure (0–2 RIR) for hypertrophy, especially on isolation movements
Avoid failure on compound lifts (squats, bench press) to reduce systemic fatigue
Focus on progressive overload for strength. You don’t need failure on every set
Use failure strategically, such as on the last set of an accessory exercise or in a peaking phase
Final Thoughts
This meta-analysis reinforces a simple but powerful idea:
To build muscle, you need to push hard
To build strength, you need to train smart
Training to failure is not the enemy—but it is a tool. Use it wisely and in the right context for your goals.
Scientific Reference:
Robinson, Z. P., Pelland, J. C., Remmert, J. F., Refalo, M. C., Jukic, I., Steele, J., & Zourdos, M. C. (2024). Exploring the dose-response relationship between estimated resistance training proximity to failure, strength gain, and muscle hypertrophy: A series of meta-regressions. Sports Medicine, 54(9), 2209–2231.
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