Head of Data Science at Fitbod
People often think there is a “secret” recipe or formula for a successful strength training journey. Well, the secret is out. The key to continuous improvement is an age old method; progressive overload. Progressive overload is a strength training principle that is achieved by increasing your 1RM gradually over time. One of the best ways to apply this principle is through max effort training days.
What Is Max Effort Training?
Max effort training challenges you to perform additional reps beyond the suggested number in your final two sets. In the Fitbod app, if you see a plus (+) sign next to your rep count, this signals a max effort set, which means it’s time to push yourself to complete as many reps as possible.
Why Max Effort Days Matter
- Better Workout Calibration: Max effort days are the vehicle to push you. After you max out, Fitbod’s algo recalibrates, establishes a new strength level, and refines your future workouts to align with your strength training goals.
- Increased Strength Gains: Pushing past limits accelerates muscle growth and overall strength development, and the fastest way to achieve this is to consistently max out on these intense training days known as max effort days.
Fitbod’s Data & Exercise Science
Using data from one hundred forty eight million sets logged over three years; our research continuously shows that more significant effort leads to greater strength progression. On average, users who consistently logged their workouts achieved:
- 20% more effort resulted in a 15% strength gain.
- 40% more effort leads to 23% strength gain.
- Users who consistently pushed harder saw a 25% increase in strength over five sessions, compared to just 7% for low-effort users.
How to Best Utilize Your Max Effort Days
- Go all in and perform as many reps as possible in the last two sets.
- Adjust your weight as needed, if reps feel too easy, increase the weight.
- Know your limits and be safe: Pushing past discomfort is one thing, but you must always prioritize your safety to avoid injury, especially with heavy lifts.
Pro Tip: Crank up some high-tempo music for an extra push!
Exercises With the Most Benefit from Max Effort
- Weights: Bench press, deadlifts, back squats, Olympic lifts.
- Reps: Medicine ball, bodyweight exercises, kettlebell workouts.
The Key Takeaway
Getting comfortable pushing yourself beyond your perceived limits is essential for long-term strength gains. Progressive overload ensures you continue to progress no matter if you increase your reps or weight.
Ready to test your limits? Crank up the music, set focus, and go max out!
About the Author
Thiago Marzagão is Head of Data Science at Fitbod, where he combines data science with exercise science to help create smarter, more effective, and more personalized workouts. He has a Ph.D. from the Ohio State University and peer-reviewed publications in top econometrics journals. He is a former professor of statistics and machine learning and lectured at public and private universities. Reach out to Thiago at [email protected].
