Let's Talk About Training To Failure

I wanted to share something important that comes up a lot in our WWLW Facebook Group: training to failure.

Many women think a “good workout” means pushing until you can’t do another rep, can’t lift your arms, or can’t walk down the stairs.

But here’s the truth…

You shouldn’t train to failure often — and in most cases, you shouldn’t train to failure at all.

Let me explain why.

Two Main Categories of Training: MOVEMENTS & MUSCLES

To keep this simple, think of your training in two buckets:

1️⃣ Movements (The Big Lifts)

These are your compound, multi-joint strength builders:

• Squats

• Deadlifts

• Push presses

• Rows

• Anything heavy and technical

With these, the goal is skill, strength, and solid technique — not fatigue.

2️⃣ Muscles (Targeted Work)

These are lighter, safer, muscle-focused lifts:

• Bicep curls

• Tricep extensions

• Lateral raises

• Lat pulldowns

• Leg curls, extensions, etc.

These are safer to push closer to failure because the load is lighter and the movement is simpler.

Here’s the Deal

🔥 Movements should RARELY — if ever — be taken to failure.

Why? Because failure on a big lift usually means:

• Your form breaks down

• Injury risk skyrockets

• You reinforce poor movement patterns

• Recovery becomes harder

• Long-term progress slows

Even high-level powerlifters don’t take their main lifts to failure.

If they avoid it… you definitely don’t need to.

🔥 Muscle-focused exercises can be taken close to failure — but only when:

• Your form stays tight

• You control every rep

• You understand the goal (build muscle, not test yourself)

The Bigger Point: Failure Should NOT Be the Goal

Your real goals in the gym should be:

• Getting stronger

• Improving technique

• Building muscle

• Progressing over time

Training to failure doesn’t help with any of that — in fact, it usually slows your progress.

A simple rule of thumb?

Always leave a little in the tank — especially on the big lifts.

That’s how the smartest lifters in the world train.
That’s how you stay healthy.
And that’s how you make long-term progress.

Coach Rob
Women Who Lift Weights

BTW if you want training and programs that work check this out.