No Pain, No Gain: How Much Pain is Needed for Weight Training?
Understanding the Concept of "Training to Failure"
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.
Training to Failure: A Myth or a Reality?
For years, some trainers have instructed gym-goers that to get the best results, they need to train “until failure,” meaning until they cannot physically do one more repetition or exercise. However, some recent studies suggest this extreme regimen may only benefit certain individuals.
When is Training to Failure Beneficial?
According to Michael Zourdos, chair of exercise science and health promotion at Florida Atlantic University, if someone wants to increase muscle mass as much as they possibly can, then training to failure is something to consider. However, he notes that lifting weights “until failure” may build bigger muscles, but isn’t needed to increase strength.
The Risks of Training to Failure
Zourdos and colleagues found that training to failure can be harmful, leading to a potentially fatal condition called rhabdomyolysis, where damaged muscles begin to break down, possibly causing kidney damage. Additionally, overdoing it can be a turn off for many people, as it often comes at a cost, such as skipping gym sessions or feeling too tired and sore.
A More Balanced Approach
James Fisher, a sport science expert and consultant in Southampton, England, suggests that the concept of working until complete exhaustion should be interpreted to mean that people can spend less time in the gym if they work hard. He recommends pushing one’s muscles to a certain threshold, such as lifting a weight that feels hard on the ninth and 10th repetition.
Conclusion
Ultimately, the best workout is one that people will actually do, regardless of how hard they push themselves. Experts agree that incorporating strength training into your routine can have numerous benefits for overall health, quality of life, and longevity.
FAQs
Q: Is training to failure necessary for weight training?
A: No, not necessarily. Lifting weights “until failure” may only benefit certain individuals, such as those seeking to increase muscle mass.
Q: What are the risks of training to failure?
A: Training to failure can be harmful, leading to a potentially fatal condition called rhabdomyolysis, and can also be a turn off for many people.
Q: How can I incorporate strength training into my routine?
A: You can incorporate strength training into your routine by pushing your muscles to a certain threshold, such as lifting a weight that feels hard on the ninth and 10th repetition.
