Research
Mixed
Resistance training to failure causes significant strength decrements (7-11%) 24 hours post-exercise, whereas training to non-failure (2 reps in reserve) preserves strength performance.
If you train to failure, expect your strength to drop by 7-11% the next day. If you want to maintain strength or train more frequently, stop 2 reps before failure. This doesn't mean failure training is 'bad', but it costs you more recovery time.
GoodSupportsHIGH confidence
The day after the training protocol leading to failure, the 1-RM of BP (MD = 7.24 kg; -7.2%; p < 0.001) and HS (MD = 20.20 kg; -11.1%; p < 0.001) decreased. However, this parameter did not decrease after a non-failure RT session.
Why this rating
Randomized cross-over design with trained subjects, but small sample size (n=15) and lack of a control/rest night limit generalizability.
Source
Effects of resistance training intensity on the sleep quality and strength recovery in trained men: a randomized cross-over study
Domingo Jesús Ramos‐Campo et al. · Biology of Sport · 2020
crossover · n=15Cited 47×
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