Weight training has long been associated with the adage 'no pain, no gain.' But just how much pain is necessary to reap the benefits of weight training? According to fitness experts, the answer depends on your fitness goals.
Some trainers have advocated training 'until failure,' where you push yourself to the point where you cannot perform another repetition. Recent studies suggest that while this extreme approach may be beneficial for increasing muscle mass, it may not be necessary for improving strength.
Experts recommend that for the average person looking to enhance their fitness levels, training within five to 10 repetitions of failure can yield positive results without the need for complete exhaustion. Working out intensely without pushing to the point of exhaustion can still lead to improvements in health and fitness.
Overdoing it by training to failure can have drawbacks, such as increased fatigue and soreness that may lead individuals to skip subsequent gym sessions. In rare cases, excessive training can result in a serious condition called rhabdomyolysis, which can lead to kidney damage.
To maximize strength gains, it is essential to push your muscles to a certain threshold during workouts. Increasing the weight to a level where the last few repetitions are challenging can benefit muscle fibers and promote strength development.
Experts emphasize that the best workout is one that individuals will consistently engage in, regardless of the intensity. Strength training is highlighted as a crucial component for improving overall health, quality of life, and longevity.
For those incorporating failure training into their workout routine, it is recommended to allow the trained muscle group to rest for approximately two days. Experienced individuals may opt to include failure training in occasional workouts or on the final set of exercises during a session.
Ultimately, the concept of failure training can be tailored to individual fitness goals and preferences. While it can be a challenging approach to exercise, it can be beneficial when integrated strategically into a workout regimen.
