Head of Data Science at Fitbod
Max-effort days are an essential part of any strength training routine, but how much of a difference do they actually make? Fitbod analyzed 148 million exercise sets to uncover the impact of maximum effort on strength progression. The data is clear: pushing yourself to your limit more often leads to significant strength gains.
How Does Maxing Out Effort Lead to Strength Gains?
Strength training fundamentals are all about progressive overload, the process of gradually increasing resistance over time to challenge your muscles. However, a common question among lifters is, how much should you be pushing yourself to maximize gains? Fitbod’s analysis provides a compelling answer. Over your first 5 Max Effort sessions:
- Push 20% harder → Expect a 15% strength increase
- Push 40% harder → Anticipate a 23% strength boost.
Further, users who consistently gave their all on Max Effort Days saw a 25% increase in their one-rep max (1RM) over five sessions. In contrast, those who trained at a more moderate intensity only experienced a 7% improvement. This data confirms what pro lifters have long believed: effort is a key driver of strength progression.
How does Fitbod measure these improvements?
One-rep max, 1RM, is the foundation behind Fitbod’s capabilities. To provide an accurate picture of progress, Fitbod looks at your history and suggests your IRM based on past performance. Tracking your historical performance ensures that every set you log, be it a low-rep heavy lift or a higher-rep set, is factored into your overall strength progression.
Tracking 1RM and incorporating progressive overload into your routine allows the Fitbod app to make more precise weight increase recommendations. This collection of logged workouts and data can illustrate to our users how Max Effort Days contribute to long-term strength gains.
Incorporating These Learnings into Your Training
How can you use this data to improve your own lifting performance? Here are some tips:
- Commit to Max Effort Days: When Fitbod schedules a Max Effort session, treat it as an opportunity to push your limits. Remember, a 20-40% increase in effort can lead to more significant strength gains.
- Track 1RM Weekly: Use the Fitbod app to monitor progress, besides, seeing your 1RM increase over time is one of the best forms of motivation!
- Focus on Progressive Overload: Gradually increase your workouts’ reps, weight, or intensity to challenge your muscles. Fitbod data shows that more Max Effort Days directly correlate with faster strength improvements.
- Train Smart (Not Just Hard): While pushing yourself is essential, proper form, rest, and recovery are just as important. Avoid overtraining by offsetting intense Max Effort Days with adequate recovery periods.
Bottom Line: More Max Effort Days Lead to More Gains
Fitbod’s numbers don’t lie; more effort leads to better results. If your goal is to improve 1RM, gain strength faster, and maximize training potential, consistent Max Effort Days is one of the smartest strategies you can implement. The next time Fitbod challenges you with a Max Effort workout, push yourself to the limit. Your future self will thank you.
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].
