How hard are you REALLY training? Is it enough to build muscle?

Most lifters believe they are stopping a rep or two short of failure, when the real gap is far wider, and it often stalls muscle and strength.

Learn about the research on proximity to failure and how badly we misjudge our own effort, including predicting reps to failure and how close to failure you need to train to build muscle. We get into why the common advice to leave reps in reserve backfires for people who picked up strength training over 40, what training to failure does and does not require, and how women and older lifters recover from hard sets.

Plus, you'll learn a calibration drill and a mental trick to make your effort objective so your gym time pays off.

Join Eat More Lift Heavy, the 26-week coached program where adults over 40 build the nutrition and training skills to preserve muscle, lose fat, and manage their physique for life.

Wits & Weights is the evidence-based podcast for strength training over 40, body recomposition, fat loss over 40, metabolism recovery, and healthy aging. Hosted by Philip Pape, creator of Eat More Lift Heavy and Fitness Lab.

Timestamps

0:00 - Effort and proximity to failure
2:27 - Reps in reserve advice when strength training over 40
5:00 - Training hard vs. training volume
7:55 - Accuracy of estimating reps to failure
10:05 - Proximity to failure and muscle growth
12:20 - Progressive overload methods
13:24 - Calibration drill to calculate true failure
16:30 - Recalibrating effort over time
18:50 - Bar speed and effort signals
20:30 - Training to failure for older lifters
22:13 - Rep range goal setting 

Episode Resources

• Progressive Overload Guide (free) - every method for adding load over time, plus a rep range system that moves the weight up on schedule. Find this and more at https://witsandweights.com/free

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community -  Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏