Fitness

What 'training to failure' means and how to incorporate it into your workout

Published

2 years ago

October 14, 2024

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.”

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Fitness

Extreme fitness, viral videos could be boosting ‘rhabdo’ cases, health experts say | Globalnews.ca

Published

5 hours ago

April 22, 2026

Press Room

Extreme fitness, viral videos could be boosting ‘rhabdo’ cases, health experts say | Globalnews.ca

Viral videos and “fitspiration” trends can sometimes do more harm than good, according to health experts.

One Atlantic province has already seen a rise in a rare and potentially life-threatening condition that can be caused by overexertion, known as rhabdomyolysis or rhabdo.

The syndrome is caused by rapid muscle breakdown and can be the result of extreme exercise, according to Dr. Ryan Henneberry, a Halifax-based sports medicine physician.

“(It can happen) especially in somebody who might have succumbed themself to exercise they hadn’t done in a while: the typical high-intense interval training, or the indoor cycling that’s common now,” he said.

It occurs when damaged cells release toxins into the blood, which can lead to severe issues, including kidney failure.

“One might see the hallmark or classic tea-coloured urine, or darker urine or brown urine, and that would usually be associated with some form of muscle weakness or muscle pain,” said Henneberry.

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Newfoundland and Labrador Health Services said last month it confirmed about 20 cases in the eastern part of the province in the span of six months. Doctors typically expect to see a few cases a year, said Dr. Richard Barter, the clinical chief of emergency medicine in the authority’s eastern urban zone.

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“One doctor said they’ve seen seven cases in the last five months,” said Barter.

Most of those cases were among women aged 19 to 30. And health officials believe social media may play a role.

“There is a culture right now to do extreme activities,” said Barter.

“We suspect that there’s a lot of posting on social media about what you’ve done, the number of reps that you’ve done, how high you’ve got your heart rate … there’s a friendly jousting competitiveness going on.”

Click to play video: 'Busting fitness myths: From metabolic conditioning to cortisol levels'

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Busting fitness myths: From metabolic conditioning to cortisol levels

Elsewhere in Atlantic Canada, Nova Scotia Health said it has not seen any significant increases in rhabdo cases. Health authorities in New Brunswick did not provide data before deadline.

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Laura Perry, a personal trainer and owner of East Coast Barbell in Dartmouth, N.S., said preventing rhabdo means taking exercise slow — and low.

“We’re not going from zero to 100 in the very first day. We’re starting small and we’re learning how to move our bodies efficiently and safely,” said Perry.

“Working out six days a week is not twice as good as working out three days a week. It doesn’t work in that way. The most important thing is to choose a routine that you can do consistently. That you have time to recover from.”

Others believe self-compassion can help, too.

While social media pressure may encourage intense workouts for some, it’s important to pause and consider the impacts.

“It could be really just recognizing that these are large systemic and often profitable industries that are perpetuating these messages,” said Eva Pila, an assistant professor at Western University School of Kinesiology.

“We need to adopt more kind, understanding and empathetic ways of relating to ourselves.”

— With a file from The Canadian Press

Fitness

Put the fun back in your fitness routine with this 10-minute follow-along workout from The Curvy Girl Trainer Lacee Green

Published

17 hours ago

April 22, 2026

Press Room

Put the fun back in your fitness routine with this 10-minute follow-along workout from The Curvy Girl Trainer Lacee Green

Ever feel like beginner-friendly workouts are anything but?

That’s how BODi Super Trainer Lacee Green felt, so she devised a three-week, entry-level program designed for genuine newcomers to exercise—or those just getting back into it.

“My beginner-only plan is for every body and everybody,” Green tells Fit&Well.

Green’s program combines low-impact cardio, strength, core and mobility workouts for a total of five sessions a week and 30 minutes a day.

One of the routines she loves—that she says will provide a flavor of the plan—is a total-body cardio workout inspired by seven different sports.

“There is no repetition, it’s all bodyweight and super fun,” she says. “We do basketball, we do pickleball, we do soccer, and it’s really going to get your heart rate up.”

It will all count toward the CDC’s recommended 75 minutes of vigorous-intensity aerobic activity per week, while incorporating resistance training elements to strengthen your bones and muscles, she explains.

And Green has provided the full 10-minute routine below for you to try.

10-minute cardio workout for beginners

Press play on the video above and Green will guide you through the workout, or keep reading to see what’s in store.

Green’s 10-minute beginner-only cardio workout is inspired by seven different sports that she says will help channel your inner athlete.

Each sport links to an exercise during the routine. Follow the short warm-up, then perform each move for 40 seconds and rest for 20 seconds, for one round per sport.

In the video, another trainer demonstrates variations of each exercise so you can make it slightly more challenging as desired. The workout concludes with a short cool-down.

Here’s a brief breakdown of each exercise.

1. Basketball catch and shoot

Step to your side, then reach up into full extension as if shooting a three-pointer. Repeat by shuffling from side to side.

2. Quick football feet

Lower into a quarter squat with your feet wide apart and alternate quick stepping onto either foot. On Green’s cues, switch the direction you face from center to left and right.

3. Skater side-step

Step side to side as if skating, hitting an imaginary hockey stick across your body.

4. Soccer kick-up

Keeping light on your feet, hop from side to side as if juggling a football with your feet.

5. Pickleball shuffle

Lower into a half squat with your hands together in front of you. Keeping low, step or jump forward, then shuffle back to the start position.

6. Boxing jab cross

Stand side on with slightly bent knees and your guard up. Alternate throwing jabs with your left and right, switching your stance after 20 seconds.

7. Baseball squat to high plank

With your feet wide apart, lower into a deep squat with your hands up like a catcher. Place your hands on the floor and step back into a high plank, then back to the low squat.

About our expert

Lacee Green

Lacee Green is a BODi Super Trainer, certified personal trainer (CPT) and coach with more than 10 years of experience. She hosts a number of BODi on-demand fitness programs that are designed to challenge and motivate you while also providing a supportive and inclusive environment.

Fitness

Higher fitness levels linked to lower risk of depression, dementia – Harvard Health

Published

1 day ago

April 21, 2026

Press Room

Higher fitness levels linked to lower risk of depression, dementia – Harvard Health

research review

People with high cardiorespiratory fitness were 36% less likely to experience depression and 39% less likely to develop dementia than those with low cardiorespiratory fitness. Even small improvements in fitness were linked to a lower risk. Experts believe that exercise’s ability to boost blood flow to the brain, reduce bodywide inflammation, and improve stress regulation may explain the connection.