Fitness

How Hard Should You Train?

Published

2 years ago

October 28, 2024

“No pain, no gain” is an old saying in English. It means that one has to suffer or work hard in order to succeed or make progress.

The expression is now often used to push people to train harder or exercise more to get good effects.

But just how much pain do you have to have from weight training? The answer depends on what you are trying to gain, fitness experts say.

For years, some trainers have told people that to get the best results, they need to train “until failure.”

Training “until failure” means that you do an exercise until you cannot do one more repetition. Some recent studies, however, suggest training “until failure” with weights may only help some people.

“If somebody wants to increase muscle mass as much as they possibly can, then training to failure is something to consider,” said Michael Zourdos of Florida Atlantic University.

Zourdos co-wrote a review of 55 research papers on the subject in the scientific publication Sports Medicine.

Zourdos and colleagues found that lifting weights “until failure” may build bigger muscles. But training in such a way is not needed to increase strength. He said people who work out hard, but do not push themselves to exhaustion, will still likely make their health and fitness better. “There is a difference between training for health and training for elite performance benefits,” he said.

FILE – Zay Frection works out in “the gym” at Fort Greene Park, Thursday, Dec. 23, 2020, in the Brooklyn borough of New York. (AP Photo/Kathy Willens) Size:

For the average person simply looking to increase their fitness levels, Zourdos said it is much easier to get results. He explained people who work out regularly would benefit from an intense session that comes within five to 10 repetitions of failure.

He also said “failure training” often comes at a cost. People who train until failure might be so tired and in so much pain that they skip their next workout or two.

In rare cases, extremely difficult training can even be harmful. One example is the condition called rhabdomyolysis, where damaged muscles begin to break down, possibly causing kidney damage.

James Fisher is a sport science expert and advisor in Southampton, England. He said many people are not interested in the idea of working until complete exhaustion.

“What we’re really talking about is how hard you should work when you go to the gym,” he said.

Fisher added that the idea should be understood to mean that people can spend less time in the gym — if they work hard.

“If you’re short on time, then you can push yourself harder, and then you don’t need to work out as long,” he said.

Fisher explained that to increase strength, it is necessary to push your muscles to a certain level.

“If you lift a weight you can easily lift ten times or more, you never really work hard enough,” he said. “Now, if we increase the weight so that on the ninth and 10th rep, it feels … hard, that will benefit your muscle…”

Still, Fisher said that the best workout is “one that people will actually do,” regardless of how hard they push themselves. He said that strength training is probably the best single thing people can do for their health, quality of life and longevity.

Whatever your fitness goal, Fisher said the idea of failure training can be included into your workout. People should then rest the muscle group they have trained for about two days, he said.

For people who have more experience, experts suggest saving the failure training for some of the workouts, or on the last set of exercises in your session.

“It’s not meant to be for every person, every time they work out,” Fisher said. “This is a tough way to exercise.”

I’m John Russell.

Maria Cheng reported on this story for the Associated Press. John Russell adapted it for VOA Learning English.

Quiz – How Hard Should You Train?

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Words in This Story

repetition – n. a motion or exercise (such as a push-up, squat, or pullup) that is repeated and usually counted

colleague – n. a fellow worker or professional

exhaustion – n. the act or process of using up all of your energy; the act or process of using all of a muscle’s ability

elite — adj. superior in quality, skill, etc.

benefit – n. a good or helpful result or effect

gym — n. a space containing equipment for weight training, cardiovascular training, etc.

longevity — n. length of life

Related Topics:Health & Lifestyle Lessons of the Day

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Fitness

When is the best time to exercise in the heat?

Published

7 hours ago

June 19, 2026

Press Room

When is the best time to exercise in the heat?

The sun is a welcome addition to our exercise routines come summer – but the novelty of a sunny run or hike can quickly wear off as the temperature climbs. With heatwaves and record-breaking temperatures already this year, it’s important to know the best time to exercise in the heat for the weeks ahead.

Obviously, if you don’t like the heat and would rather be inside, then you can exercise in an air-conditioned gym or studio at any time of day. A good swimming workout is another way to stay cool. However, if you enjoy running, hiking, cycling, or a garden strength training workout, it makes sense to choose the coolest times of day. In the peak of the summer, this is before 10 am and after 5 pm, but the earlier (or later) you can go, the better.

The body reacts differently in the heat, making exercise above 20°C degrees feel harder, even if you’re doing the same workout you did in the cooler months. As the temperature climbs, blood vessels dilate to push blood towards the surface of the skin to cool it down, which means there is less in the muscles. This means your heart has to work harder and beat faster.

Fitness

Kylie Minogue, 58, shares how she stays fit without a strict exercise routine – ‘I don’t really work out’

Published

17 hours ago

June 18, 2026

Press Room

Kylie Minogue, 58, shares how she stays fit without a strict exercise routine – ‘I don’t really work out’

Kylie Minogue has stayed active her whole life, but, refreshingly, she doesn’t follow a punishingly strict routine to stay fit.

‘I wish I was one of those women who do their exercises first thing in the morning, or run straight to the fitness studio as soon as they get up,’ she told Star Magazine. ‘But unfortunately, I’m just not that disciplined!’

Instead, the ‘I Should Be So Lucky’ singer partly relies on her hectic schedue to keep her moving. ‘I don’t really work out, but I’m constantly on the go,’ she told Express.

‘My guilty confession is that there isn’t [a routine]!…I think I stay in shape with an active (read, exhausting!) lifestyle,’ she continued on Reddit. ‘My fitness is really sporadic. I have to thank my mum for good genes.’

Kylie Minogue’s go-to exercises

Despite her self-professed low-key approach, the global multi-platinum recording artist incorporates several workout methods into her day, preferring mainly low-impact and moderate-intensity exercise.

‘I do Pilates,’ she continued to Star. But she’s careful to keep things balanced. ‘I don’t overdo it,’ she clarified.

‘I like to at the very least do 15 minutes on the Yoga Studio app. I know how to do it without the app but the tone of the woman’s voice and that it’s timed, it goes by so quickly,’ she told WSJ. ‘Then I feel like that’s done and I feel good.’

Often, her exercise of choice also depends on what equipment is available.

‘If there’s a treadmill nearby, I like to do that. We say in my family, “Minogues don’t run.” None of us run. But we like to walk, so that works for me,’ she added. ‘If I’m somewhere where there’s Pilates, I love that.’

Workouts that provide holistic physical and mental benefits are often a favourite.

‘I’ve also tried Gyrotonics; that was really fun,’ she continued, referring to the gymnastics-and-swimming-inspired movement system developed by Julia Horvath in the 80s. Designed to decompress the body, build strength and flexibility, and improve posture, it’s increasingly being adopted by Olympic athletes and celebrities alike.

‘I loved aerobics and I used to do Callanetics,’ she added to Express. Created by classical ballet-trained Callan Pinckney around 40 years ago, Callanetics uses ‘small, precise pulsing movements’ to ‘activate muscles’. ‘I would travel everywhere with this home workout on a VHS tape and put it on in hotel rooms,’ Kylie revealed.

However, being the ‘Princess of Pop’ does mean that the physical demands are considerable, and often her endurance, coordination and overall fitness are put to the test when she’s on stage.

‘I would say my ultimate workout is being on tour. I’m never as fit as when I’m on tour, so I can’t wait to tour again. My body needs it.’

One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.

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Fitness

Alison Hammond lost 11st and transformed her health by quitting these 3 habits – here’s how

Published

1 day ago

June 18, 2026

Press Room

Alison Hammond lost 11st and transformed her health by quitting these 3 habits – here’s how

Exercise played a pivotal part in Alison Hammond, 51, losing 11 stone. The This Morning presenter hired personal trainer Ellis Gatfield five years ago, and while introducing regular strength training helped her hit her goal, there were a few fitness habits she was also required to quit.

Below, Gatfield shares exactly what she stopped doing, how doing so helped her lose weight and build muscle and her full weekly workout routine.

A quick caveat: sustainable weight loss isn’t driven by exercise or nutrition alone. Movement helps preserve muscle, support metabolic health and improve how your body uses energy, but what you eat still matters. The most effective approach combines smart training with nourishing, realistic nutrition habits you can maintain long term.

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1. She stopped doing long treadmill sessions

Gatfield says: ‘She never particularly enjoyed traditional cardio, so instead of forcing long treadmill sessions, I focused on raising her heart rate through resistance training performed in a circuit format, using mainly compound movements. This allowed her to get the cardiovascular benefits while also building strength and shaping her body. The biggest mistake from her training before was believing that exercise had to mean long, boring cardio sessions to lose weight. That mindset made training feel like a chore rather than something to enjoy.’

2. She stopped forcing exercise she didn’t enjoy

Gatfield says: ‘Once we shifted to a style of training she genuinely liked, everything became easier. Training stopped feeling forced, consistency improved naturally, and results followed. Enjoyment is often the missing piece in successful weight loss and it’s something I prioritise with all my clients.

‘Strength training played a huge role in Alison’s weight loss because it allowed her to burn calories, build lean muscle, and improve her metabolism, without relying on long or exhausting cardio sessions. Resistance-based circuits kept her heart rate elevated while also improving strength and body composition which is key for long term fat loss.

‘Just as importantly, she genuinely enjoyed this style of training. She loved being able to come in, work hard for 30 minutes, feel accomplished, and get on with her day. That enjoyment made consistency easy, and consistency is where results come from.

‘With Alison, the priority was keeping training effective, enjoyable, and realistic around her schedule. Sessions were always kept to around 30 minutes, which meant they were easy to commit to and never felt overwhelming.’

3. She stopped skipping rest days

Gatfield says: ‘Rest was equally essential [to her results]. Scheduled recovery days helped regulate stress, reduce fatigue, and allow her body to adapt and improve. That balance between training and recovery meant she could show up strong, train with intent, and sustain results long term.

‘For most women, especially those new to resistance training, I’d recommend two-three sessions per week. The focus should always be on learning proper technique, moving well, and recovering properly. More isn’t always better – consistency and quality matter far more.’

Alison Hammond’s weekly workout schedule

According to Gatfield, a typical week in workouts for Alison included:

Monday: 30-minute resistance circuit
Tuesday: 30-minute boxing session
Wednesday: rest or low-intensity walk
Thursday: 30-minute kettlebell circuit
Friday: 30-minute boxing session
Saturday: rest or low-intensity walk
Sunday: rest

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As Women’s Health UK’s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.

After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!

Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World and Red. Today, she oversees all fitness content across Women’s Health online and in print, spearheading leading cross-platform franchises, such as ‘Fit At Any Age’, which showcases the women proving that age is no barrier to exercise.

She has also represented the brand on BBC Radio London, plus various podcasts and Substacks – all with the aim to encourage more women to exercise and show them how. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.