How to Train Smarter and Harder: Why Intensity Matters

When it comes to getting results in the gym, many people fall into one of two camps:

1. They don’t train hard enough to actually force change

   
   

2. They train so hard, so often, that they burn themselves out before real progress happens

   
   

Ironically, both groups end up stuck eventually.

In this post, we’re going to talk about training intensity: how to find that sweet spot where effort meets sustainability. Because if you’re not pushing yourself somewhat close to failure, you're not getting a meaningful stimulus. But if you’re taking every set to failure, you’re probably sabotaging your long-term growth and risking injury, which (take it from me) is terrible for your gains.

Why Intensity Matters (and What It Actually Means)

In simple terms, intensity refers to how hard you’re pushing on a given set. And yes, it matters.

If you're lifting weights to build muscle, strength, improve athletic performance, or even just be healthier, you need to create enough stress that your body says:

“Okay, we weren’t ready for that, we need to make an adaptation for next time.”

That adaptation is how you get stronger, build muscle, and see visible changes. But that stimulus only comes when you get somewhat close to failing on a given set. Usually under 5 reps away from failure is what we’re looking for. 

If you’re finishing your sets thinking, “I could’ve done 8 more reps,” you’re not training — you’re just moving.

The “3 Reps from Failure” Rule

The sweet spot for most people lies around 2–3 reps in reserve (RIR). That means stopping a set when you could squeeze out 2 or 3 more reps with solid form if you needed to, but you don’t.

This level of intensity:

• Maximizes muscle fiber recruitment

• Reduces injury risk compared to constant failure training

• Sets you up for sustainable progression

  
  

It’s hard to gauge at first — most people drastically overestimate how close to failure they are. The best way to learn? Push one set all the way to failure occasionally (with good form), and use that as a reference point.

The Other Extreme: Training to Failure Every Set

While many gym-goers undertrain, there’s a loud minority who train to absolute failure on every set, every session.

Here’s the problem: Failure is a tool, not a lifestyle.

Going to failure too often:

• Wrecks recovery

• Leads to form breakdown

• Increases injury risk

• Burns out your nervous system and motivation

  
  

If you can’t match or beat your performance week over week, it’s not working — no matter how intense it feels.

Training hard is only valuable if it supports progression. If your strength, reps, or muscle mass aren’t increasing over time, then grinding yourself into the floor isn’t doing you any favors. With a smart approach to training intensity, you should be able to improve reps and/or weight on an exercise every week for many weeks without pushing to absolute failure. 

There is a time and place for training to failure, and it's all about having a solid plan. But I'll get to that in the next blog!

How to Train with the Right Intensity

A competent training program should include:

• Sets taken to within 1–3 reps of failure on most lifts

• Occasional sets to failure (especially isolation exercises)

• Planned deloads or easier sessions when needed

To dial in your intensity:

1. Use RIR (Reps in Reserve) or RPE (Rate of Perceived Exertion) to estimate effort

2. Track your performance — weights, reps, effort

3. Film your top sets — you’ll be shocked how often “hard” sets don’t look that hard

4. Check your recovery — if you’re always sore or drained, you’re overshooting

Final Thoughts

Training intensity is where most people miss the mark. Some never train hard enough to force real adaptation. Others push so hard that they sabotage their ability to recover and improve.

The key is this: Train hard enough to matter, but smart enough to progress week after week in a healthy way.

Don’t stop every set early because you're afraid of discomfort — but don’t strain your pec every Monday chasing your old bench PR.

Aim to finish most sets within 1–3 reps of technical failure. Be honest about your effort. Track your progress. Try to beat that performance next week with a similar difficulty. And don’t confuse sweating with succeeding.

In my next blog, I will discuss how to tie this in with tracking and planning your workouts for maximum long term success!