Adherence
Performing resistance training to momentary muscular failure (FAIL) results in slightly greater perceived discomfort and exertion, and worsens general post-exercise feelings compared to terminating sets with 1-2 repetitions in reserve (RIR).
If you are struggling to stick to your resistance training routine because you hate how you feel after workouts, try stopping your sets 1-2 reps before you fail (1-2 RIR) instead of going to absolute failure. This study found that while muscle growth and strength gains are similar, training to failure significantly increases discomfort, exertion, and negative feelings. By using 1-2 RIR, you get the same physical benefits with better post-workout feelings, which may help you stay consistent long-term.
When averaged over all time points measured, results showed slightly greater RPD for FAIL [5.1 (HDI: 4.2–6.0); pd = 100%] versus RIR [4.1 (HDI: 3.2–5.1); pd = 100%], greater RPE for FAIL [5.4 (HDI: 4.6–6.3); pd = 100%] versus RIR [4.3 (HDI: 3.5–5.1); pd = 100%], and more positive general feelings for RIR [1.2 (HDI: 0.7–1.8); pd = 100%] versus FAIL [0.3 (HDI: −0.3 to 0.8); pd = 86%].
Why this rating
Randomized controlled trial with Bayesian analysis, high adherence, but small sample size (n=18) and short duration (8 weeks).
Source
The Effect of Proximity‐To‐Failure on Perceptual Responses to Resistance Training
Martin C. Refalo et al. · European Journal of Sport Science · 2025
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