How Do You Know If You’re Training With Enough Intensity?
One of the most common questions people start asking when they take training seriously is:
“Am I actually pushing hard enough?”
It’s a fair question.
Because if intensity is too low… progress stalls.
But if it’s too high, too often… recovery becomes the bottleneck.
Somewhere in the middle is the sweet spot.
And for most people?
That line is a lot closer to “hard” than they think.
If you’ve ever finished a workout and thought,
“Eh… I probably could’ve done more,”
you’re not alone.
You’re consistent. You show up. You follow a plan.
But there’s a difference between:
– Completing a workout
– Challenging your body enough to keep changing
That difference usually comes down to intensity.
What “Intensity” Actually Means
In strength training, intensity isn’t about:
– how sweaty you are
– how tired you feel
– or how “hardcore” the workout looked
It’s about one thing:
How close you are to muscular failure.
In simple terms:
How many more reps could you have done before you physically couldn’t complete another one with good form?
This is where Reps in Reserve (RIR) comes in.
3 RIR = you had ~3 reps left
1 RIR = maybe one more rep in the tank
0 RIR = you hit failure
Research from Brad Schoenfeld and others shows most people think they’re close to failure…
…but they’re often leaving 4-5 reps on the table.
The good news?
This is a skill. And it gets better with practice.
Where the Results Actually Happen
Not all reps are created equal.
The early reps in a set?
Important – but not the main drivers of change.
The real magic happens in the last few reps where:
The weight slows down
Effort spikes
Your focus locks in
These are often called “effective reps.”
They’re the reps where your body is being pushed into adaptation.
If you’re consistently stopping before you reach that point…
you’re likely missing the stimulus needed for progress.
You Don’t Need to Train to Failure (And Usually Shouldn’t)
This is where people go too far the other direction.
They hear “train hard” and think:
“Okay cool, I’ll just destroy myself every set.”
But research comparing training to failure vs. near failure shows:
Muscle growth is very similar
Fatigue is much higher when you go to failure (3)
That’s why most effective programs live around:
👉 1-2 reps in reserve
Close enough to stimulate growth
But controlled enough to recover and repeat
What Training at the Right Intensity Feels Like
Here’s what it typically looks like in real life:
– The first few reps feel manageable
– The middle reps start to demand focus
– The last few reps feel slow, deliberate, and effortful
– You finish knowing you might have had 1-2 reps left… but not much more
It’s not chaos.
It’s not sloppy.
It’s controlled effort.
Clear Signs You’re Training Close Enough to Failure
This is the part most people need.
Instead of guessing – look for these signals during your sets:
1. The weight slows down (without you trying to slow it)
This is one of the most reliable indicators.
If every rep looks identical and snappy?
You’re probably too far from failure.
When you’re close:
– reps start to grind slightly
– tempo changes naturally
– you’re still in control – but working for it
2. Your focus narrows
Early in the set, you can think about anything.
Near the end?
– your brain is locked into the movement
– you’re cueing yourself
– you’re fully present
If you’re casually thinking about dinner plans mid-set…
you’re not close yet.
3. You couldn’t comfortably hold a conversation
A simple check:
– Can you talk in full sentences during the set? Too easy.
– Could you maybe get out a word or two? Getting close.
– Talking feels impossible? You’re in the right zone.
4. Your face gives it away
You don’t need to look like you’re fighting for your life…
…but if you can maintain a completely relaxed, neutral expression the entire time?
There’s probably more in the tank.
5. You finish the set and know it was challenging
Not guessing. Not wondering.
You rack the weight and think:
“Yeah… that was about right.”
That internal feedback becomes more accurate over time.
6. You’re progressing over time
This is the big one.
Ask yourself:
– Are you gradually adding reps or weight?
– Is your form improving under load?
– Are your sets actually getting stronger?
If yes – intensity is likely sufficient
If no – something is missing (and intensity is a common culprit)
Signs You Might Need to Push Harder
If you’re unsure, these are red flags:
– You consistently finish sets feeling like you could double the reps
– Every set feels the same from start to finish
– You’re not seeing progress week to week
– You’re never mentally “in it” during the harder reps
– You’re treating workouts like something to get through – not something to execute
Signs You Might Be Pushing Too Hard
On the flip side:
– You’re hitting failure on every set
– Your performance drops off hard within the same workout
– You feel drained instead of challenged
– Recovery between sessions is suffering
– Your numbers aren’t improving because you’re constantly fatigued
Why This Matters More Than You Think
Progress doesn’t come from random effort.
It comes from applying the right level of challenge, consistently, over time.
Intensity is a huge piece of that.
Not in a “go harder at all costs” way…
…but in a repeatable, dialed-in, intentional way.
When you get this right:
– Your workouts actually do something
– Progress becomes predictable
– Confidence builds fast
The Bottom Line
You don’t need to destroy yourself in the gym.
But you do need to challenge yourself enough to give your body a reason to adapt.
That usually means:
– Getting closer to failure than you think
– While still leaving just enough to recover and repeat
It’s a nuanced process, but if you keep practicing, you will keep improving.
If you’ve been showing up consistently and you’re ready to take things to the next level…
If you want the accountability of an expert making sure you’re training with the right intensity – and not leaving progress on the table –
The Lock & Key Collective is open for enrollment for a limited time.
Sources
Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. PMID: 20847704
Schoenfeld BJ et al. Dose-response relationship between weekly resistance training volume and increases in muscle mass. PMID: 27433992
Refalo MC et al. Resistance training to failure vs non-failure: meta-analysis. PMID: 33497853