Strength training is an essential part of any exercise program. In our Boulder Physical Therapy and Lafayette Physical Therapy clinics we commonly utilize strength training to rehabilitate injured tissues and restore lost function due to injury. Intensity, measured by weight lifted, is one of the most important parameters to dial in on a strength training prescription. The weight selected for an exercise has an inverse relationship with the number of repetitions a participant can perform with good form. In short, heavier weights utilize lower rep ranges and lighter weights should be used with high rep ranges.
While fatigue is essential for gains from strength training, absolute failure on the last rep is not required and may be counterproductive. Instead, participants are advised to utilize repetitions in reserve where sets are completed but stopped with 1-2 good repetitions available before failure. A recent study examined the effectiveness of training to failure or utilizing repetitions in reserve during strength training workouts.
Hermann and colleagues published their findings on muscular adaptations after training to failure or using repetitions in reserve (Med Sci Sports Exerc. 2025). Researchers randomized 42 resistance trained participants to either training to failure or stopping with 2 good repetitions left in reserve. All participants trained a single set of 9 exercises, twice a week for 8 weeks. As expected both groups improved on strength, power, and endurance even with one set of each exercise. Authors noted a small benefit of training to failure for muscle size and power, but not for strength or endurance.
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