Strength does not need training to failure
Sets that stop short of failure, with clean reps, give the same strength gains as sets taken to failure.
Strong evidence
PubMed sources: 5 support the claim.
Last reviewed:
What the research shows
Five research syntheses (Vieira 2021, Grgic 2022, Jukic 2022, Robinson 2024 and Wu 2026) agree: when programs taken to failure are compared with programs that stop earlier, strength gains are the same.
The Robinson 2024 meta-regression found no effect of proximity to failure on strength gains. For muscle growth the result was slightly better closer to failure.
In practice
You can plan strength sets with reps in reserve. Failure adds no extra strength.
Limits
The finding holds for strength. For muscle growth, sets closer to failure may give a little more.
PubMed sources
- Wu 2026, PubMedmeta-analysis or review · supports
- Grgic 2022, PubMedmeta-analysis or review · supports
- Vieira 2021, PubMedmeta-analysis or review · supports
- Robinson 2024, PubMedmeta-analysis or review · supports
- Jukic 2022, PubMedmeta-analysis or review · supports