Research Review: Training to Failure Is Not Required for Strength or Hypertrophy Gains

By Samual Jackson

BLUF (Bottom Line Up Front)

Training to failure isn’t necessary for maximizing strength or hypertrophy. While it can increase muscle fatigue and mechanical tension, most research suggests that submaximal sets taken near—but not to—failure offer similar results with less fatigue. Failure training may be more useful for small muscles, bodyweight training, or when load options are limited.

Purpose of the Study

To evaluate whether training to failure is more effective than non-failure training for improving:

• Muscle hypertrophy
• Maximal strength
• Muscular endurance
• Recovery and training sustainability

Methods

Primary Source:
Systematic review and meta-analysis of resistance training to failure vs. non-failure (Grgic et al., 2021)
PMID: 33301248

Supplemental Sources:

• Studies isolating compound vs. single-joint movements
• Comparisons of strength gains across proximity-to-failure
• Muscle group and fiber-type-specific adaptations

Key Findings

1. Failure Isn’t Necessary for Muscle Growth
Training close to failure (1–3 reps in reserve) leads to similar hypertrophy outcomes compared to sets to complete failure.
(Grgic et al., 2021)

2. Strength Gains Favor Non-Failure Training
Submaximal sets—especially with heavier loads—tend to produce better strength gains due to reduced fatigue and preserved bar speed.
(Grgic et al., 2021)

3. Failure Increases Fatigue and Recovery Demands
Going to failure increases peripheral fatigue and may require longer recovery windows, especially for large muscle groups and compound lifts.
(Mortiz et al., 2020)

4. Context Matters
Failure training may be more effective or appropriate for bodyweight movements, isolation exercises, or when training with low loads. It may also benefit hypertrophy-focused phases or limited-equipment situations.

Conclusion

Failure isn’t a requirement—it’s a tool. For most tactical and athletic populations, stopping 1–3 reps shy of failure produces nearly identical hypertrophy with better strength outcomes and lower fatigue. Coaches should program failure selectively and avoid it in high-skill or high-load movements where technique breakdown can increase injury risk.

Bibliography

Grgic, J., Schoenfeld, B. J., Latella, C., & Mikulic, P. (2021). Effects of resistance training to muscular failure versus non-failure on strength, hypertrophy and muscular endurance: A systematic review and meta-analysis. Journal of Sport and Health Science, 10(2), 169–177. https://pubmed.ncbi.nlm.nih.gov/33301248/

Morton, R. W., et al. (2020). Training to failure vs. not to failure in resistance training: A systematic review. Sports Medicine, 50(3), 431–440.