The Myth of Total Failure
In the friendly, focused atmosphere of our gym here in Malvern, we often see members pushing themselves to the absolute limit, grinding out reps until the barbell simply won't move another inch. It is a common belief that if you aren't hitting 'momentary muscular failure'—the point where you physically cannot complete another repetition—you aren't working hard enough to build muscle or strength.
However, recent scientific research is challenging this 'no pain, no gain' mentality. A 2026 study published in the Journal of Sports Sciences by Cowley et al. highlights that while training closer to failure increases metabolic stress and neuromuscular fatigue, it does not necessarily equate to superior long-term results [1]. In fact, for many of our members, constantly training to failure might be doing more harm than good by accumulating excessive fatigue that hinders your next session.
Understanding 'Reps in Reserve' (RIR)
Instead of chasing failure, many experts now advocate for the concept of 'Reps in Reserve' (RIR). This is a simple, actionable way to gauge your intensity. If you finish a set of 10 squats and feel like you could have squeezed out two more with good form, you have performed that set at '2-RIR'.
Research consistently shows that you don't need to reach the point of total collapse to trigger muscle growth [10]. A scoping review on the topic suggests that training to failure is not inherently superior to stopping slightly short for hypertrophy (muscle growth) [10]. By leaving 1–3 reps in the tank, you can achieve the same muscle-building stimulus while significantly reducing the 'perceptual fatigue'—that feeling of being completely drained—that often leads to burnout [1, 8].
Why Less Can Be More
When you train to absolute failure, you place a massive demand on your central nervous system. This is particularly true for multi-joint movements like squats or rows [1]. If you are training for general fitness, fat loss, or muscle tone, the goal is to provide enough stimulus to signal growth without digging a recovery hole so deep that you can't train effectively for several days.
By adopting an RIR-based approach, you gain several practical advantages:
- Better Technique: When you aren't fighting for your life on the final rep, your form remains crisp and controlled, reducing the risk of injury.
- Faster Recovery: You will likely feel fresher for your next visit to the gym, allowing for more consistent training over the long term.
- Sustainable Progress: It is much easier to track your progress when you aren't relying on the 'all-or-nothing' metric of failure.
How to Apply This at Clarence Park
If you are currently working on your own, try selecting a weight where you feel you could perform 10 reps, but stop at 8. If you find that 8 reps felt too easy, adjust the weight slightly for the next set rather than just pushing to failure.
If you are working with one of our personal trainers, ask them to help you calibrate your RIR. Learning to accurately predict how many reps you have left is a skill that takes practice, but it is one of the most valuable tools you can add to your fitness toolkit. It allows you to push hard enough to see real change while keeping your training enjoyable and sustainable.
Remember, the most effective workout is the one you can recover from and repeat consistently. You don't need to empty the tank every single time you step onto the gym floor to see the results you want.