Fitness
What 'training to failure' means and how to incorporate it into your workout
LONDON — No pain, no gain, as the old exercise adage goes. But just how much pain do you have to endure to benefit from weight training? That depends on what you’re trying to accomplish, fitness experts say.
For years, some trainers have instructed gym-goers that to get the best results, they need to train “until failure,” meaning until you cannot physically do one more repetition or exercise. Some recent studies, however, suggest this extreme regimen, when applied to weight training, may only benefit certain 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, chair of exercise science and health promotion at Florida Atlantic University, who co-authored a review of 55 research papers on the subject in the journal, Sports Medicine.
Zourdos and colleagues found that lifting weights “until failure” may build bigger muscles, but isn’t needed to increase strength. He said people who work out hard, but don’t push themselves to exhaustion, will still likely improve their health and fitness. “There is a difference between training for health and training for elite performance benefits,” he said.
For the average person simply looking to increase their fitness levels, Zourdos said it’s much easier to get results. He said people who work out regularly would benefit from an intense session that comes within five to 10 repetitions of failure, rather than training to complete exhaustion.
He also said “failure training” often comes at a cost, since people working to that standard might be so tired and sore that they skip their next gym session or two.
In extremely rare instances, overdoing it can be harmful, leading to a potentially fatal condition called rhabdomyolysis, where damaged muscles begin to break down, possibly causing kidney damage.
James Fisher, a sport science expert and consultant in Southampton, England, said the idea of working until complete exhaustion can be a turn off for many people.
“What we’re really talking about is how hard you should work when you go to the gym,” he said, adding that the concept should be interpreted 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 boost strength, it’s critical to push your muscles to a certain threshold.
“If you lift a weight you can easily lift 10 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 properly hard, that will benefit your muscle fibers.”
Still, Fisher said that the best workout is ultimately “one that people will actually do,” regardless of how hard they push themselves. He said that for improving overall health, 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 concept of failure training can be incorporated into your workout. People should then rest the muscle group they’ve trained for about two days, he said.
For people who have more experience, experts recommend saving the failure training for occasional 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.”
HFA urges targeted trade policies to protect the fitness industry.
This week, HFA submitted comments to the Office of the US Trade Representative (USTR) on two important trade policy dockets that could have significant implications for exercise equipment manufacturers, suppliers, and fitness facility operators.
Section 301 Tariff Proceeding
USTR sought comment on proposed tariffs from its Section 301 forced labor investigation, including possible product exclusions based on domestic availability and economic impact.
HFA submitted comments that advocated excluding exercise/rehabilitation equipment and critical components, citing irreplaceable global supply chains and the industry’s role in public health, chronic disease prevention, and military readiness.
US- China Board of Trade
USTR proposed a new Board to identify non-sensitive products for reciprocal tariff reductions with China.
In comments submitted to USTR, HFA recommended designating exercise equipment as “non-sensitive” and eligible for negotiation, prioritizing products that boost US manufacturing and affordability, and setting criteria recognizing public health, productivity, and military readiness benefits.
The HFA thanks member operators, manufacturers, and suppliers whose data strengthened these submissions. Your efforts are helping HFA advocate for trade policy that supports the fitness industry.
Athletes need to think about stamina and endurance all the time. Whether you’re a runner, a basketball player or a swimmer, your ability to push hard and keep going often determines who wins and who comes out on top.
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But endurance and stamina aren’t just important for athletes. They can also affect how easily you tackle everyday activities, like yardwork or helping a friend move.
Exercise physiologist Christopher Travers, MS, explains what sets stamina and endurance apart and how to build up both with a variety of workouts.
How stamina and endurance work together
Stamina and endurance often go hand in hand — but they’re different.
Think of stamina as how hard you can push yourself, and endurance as how long you can maintain that effort.
In car terms, stamina reflects how hard you push on the gas pedal for a quick jump in speed. Endurance reflects how far you can go before running out of fuel.
Together, they help you reach your destination and achieve milestones in your physical performance.
Let’s dig a little bit more into what makes each unique.
What is stamina?
Stamina describes your mental and physical ability to sustain high-intensity effort over a shorter period of time. It’s that quick burst at the starting line, the second-wind sprint you get during the last push of a marathon and the fast acceleration that carries you uphill.
“With stamina, you’re trying to push through at a higher heart rate,” says Travers. “It’s your power, your speed and your repeated burst of effort.”
What is endurance?
Endurance describes your body’s ability to sustain low-to-moderate-intensity activity over very long periods of time. It’s the ability to endure a marathon, miles of cycling and long workout sessions without stopping or decreasing intensity.
“With endurance, you’re learning how to maintain a certain level of intensity for the longest period of time,” says Travers. “You’re focused on your breathing, keeping a steady pace and sticking to correct form so you can go longer without running out of energy.”
How to increase endurance and stamina
Building stamina and endurance involves different approaches to physical fitness. Stamina relies on quick bouts of high-intensity exercises, while endurance is less intense but for longer periods of time.
Working on both simultaneously can improve your performance and make a significant impact on your overall health. Let’s now focus on each one individually.
How to increase stamina
Circuit training is a great way to build stamina because it combines strength and cardio exercises with limited rest. A circuit involves moving through a series of exercises that target different muscle groups with little-to-no break between each one. After completing a circuit, you take a longer recovery before repeating the entire circuit.
“The big thing with stamina workouts is your recovery,” notes Travers. “When you finish an entire circuit made up of several quick exercises, you want a longer recovery so you can come back and do the entire circuit over again at the same high intensity.”
High-intensity interval training (HIIT) can also improve stamina. HIIT alternates short bursts of intense exercise with brief recovery periods, training your body to:
- Work hard even when you’re fatigued
- Recover quickly between exercises
- Tolerate higher levels of exertion
- Use oxygen more efficiently
A stamina workout might combine these approaches by using a circuit of high-intensity exercises followed by a longer recovery period before repeating the circuit.
Exercises commonly used in stamina workouts include:
- Hill sprints
- Box jumps
- Stair climbs
- Mountain climbers
- Jump squats
- Burpees
How to build endurance
To build endurance, you’ll need to learn how to maintain a certain level of intensity for longer stretches of time.
“With endurance, we’re going for that longer, steady state and gradually increasing our time and our distances,” explains Travers. “Endurance requires consistency over weeks and even months.”
It helps to focus on workouts that keep your body moving for extended periods. Cardiovascular exercises are especially effective at building endurance. But strength training can be adapted to improve muscular endurance, training your muscles to work longer before they become fatigued.
When working on endurance, you want to increase the amount of time, distance or reps as you progress through your training.
Common exercises for endurance include:
- Cycling
- Running
- Hiking
- Swimming
- Rowing
- Planks
Final note for the miles ahead
Whether your goal is to move faster, exercise longer or simply keep up with the demands of daily life, stamina and endurance can help you get there. Building both takes consistency and practice. But over time, those efforts can pay off in improved performance, better fitness and greater confidence in what your body can do.
“If you train consistently and you’re seeing progress, both your stamina and endurance are improving,” encourages Travers. “It doesn’t happen overnight. It takes time, practice and attention to your overall health.”
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