The Science of Pre-Exhaustion Training

The pre-exhaustion method has floated around gyms since the 1970s, originally popularised by Arthur Jones, the creator of Nautilus machines. The idea sounds clever enough: fatigue a muscle with an isolation exercise first, then hit it again immediately in a compound lift. The thinking was that the target muscle would reach full fatigue before its helper muscles did, forcing extra growth. For decades, bodybuilders swore by it, but until recently, there wasn’t much long-term evidence.

That changed with a 2025 preprint from Brad Schoenfeld’s research group at CUNY Lehman College. Their study, “Front-Loading Fatigue: Does the Pre-Exhaustion Method Influence Resistance Training-Induced Muscular Adaptations?” finally looked at what happens when trained lifters use pre-exhaustion for real over several weeks. For anyone working through pt courses, this is the kind of research that keeps coaching practice grounded in evidence.

The Research

The researchers recruited 48 trained men and women, aged around 22, all lifting consistently at least three times a week for more than a year. Participants were split into two groups. One followed a traditional resistance training routine, performing all sets of one exercise before moving to the next. The other followed a pre-exhaustion protocol, performing an isolation movement right before its corresponding compound exercise with less than ten seconds between them.

The exercises covered lower-body training including leg extensions, Smith Machine squats, seated hamstring curls and Romanian deadlifts. Each participant performed four sets per exercise, twice a week, using loads around their eight- to twelve-rep maximum, and every set went to failure. The design was simple but rigorous, and it ran for eight weeks under close supervision.

As someone designing a programme on a personal trainer course, this type of protocol is a great way to isolate one variable, exercise order, and track its real-world impact on muscle and strength outcomes.

The Results

Both groups gained muscle size and strength over the eight weeks. The traditional group showed slightly larger increases in quadriceps thickness and a small improvement in body composition of about a 1.2 % drop in body fat, while the pre-exhaustion group saw a minor rise in body fat. The strength tests, endurance measures and jump performance came out roughly the same for both groups.

The key difference was volume and time. The traditional training sessions produced around 30 % more total load lifted, while the pre-exhaust sessions finished 36 % faster. In other words, traditional training moved more total weight, but pre-exhaustion saved about fifteen minutes per workout. Interestingly, perceived exertion scores were higher in the pre-exhaustion group, meaning participants felt they were working harder even though total load was lower.

These findings sit neatly alongside previous work on superset training, which shows similar efficiency gains without losing much in strength or hypertrophy (Burke et al., 2024).

What This Means for Us as Personal Trainers

For clients who have the time and energy to train longer, traditional straight sets are still slightly ahead for maximising hypertrophy. But pre-exhaustion has a place in our toolkit for reasons that go beyond just muscle size.

First, time efficiency matters. Many clients struggle to fit training into packed schedules. The new study showed that meaningful results can come from sessions that last little more than 25 minutes. That’s a useful strategy for those who can only commit to two or three short workouts a week.

Second, pre-exhaustion produces a higher perceived effort. The elevated RPE seen in Hermann et al. (2025) and similar work by Weakley et al. (2020) suggests greater metabolic stress and energy demand in less time. It’s a potent way to make short sessions count, which can increase client satisfaction and retention.

Third, the method allows for joint-friendly programming. Because the target muscle is already fatigued, a client can reach near failure using lighter loads. This reduces mechanical strain without compromising the stimulus. Mitchell et al. (2012) showed that lower-load training to failure still triggers strong hypertrophic signals, and pre-exhaustion fits neatly into that model.

Fourth, there’s the mind–muscle connection. Research using electromyography has shown that pre-fatiguing a muscle can increase its activation during compound movements. Augustsson et al. (2003) demonstrated this with the quadriceps during leg press work, and Brennecke et al. (2009) reported a similar effect in the pectorals during bench press after a pec-fly pre-set. This heightened focus can be valuable when retraining motor patterns or addressing imbalances.

Finally, novelty has value. Hoare et al. (2017) found that variation in exercise keeps people more engaged and consistent. Using pre-exhaustion periodically can add a fresh challenge and keep long-term clients motivated, which is an important consideration for professionals teaching fitness courses aimed at improving adherence.

How to Use Pre-Exhaustion in Practice

If you’re consider to integrate this into client programming, the key is controlled use. A few practical tips:

• Use it for one or two muscle groups in a block rather than the whole body.
• Pair isolation and compound exercises that share the same prime mover, such as leg extension before squat, hamstring curl before Romanian deadlift, or pec fly before bench press.
• Reduce the load on the compound lift by roughly a third, as strength will drop when fatigue sets in.
• Keep rest periods consistent, around two minutes between supersets, to manage intensity.
• Because RPEs are higher, recovery demands can increase. Encourage clients to track how they feel and schedule lighter sessions or mobility work on alternate days.
• For beginners, reserve the method for when basic movement quality is solid.
• For experienced clients, it can serve as a short, high-effort block to shake up training or to maintain progress during busy periods.

 

Pre-exhaustion Workout Programme

This pre-exhaustion workout is designed to help clients experience the unique benefits of pairing an isolation exercise immediately before a compound lift. It mirrors the structure used in the Hermann et al. (2025) study, which compared pre-exhaustion and traditional resistance training over eight weeks. It targets the major lower body muscle groups and is suitable for intermediate clients familiar with correct lifting technique.

Workout Overview

Goal: Build muscle and strength efficiently
Duration: ~30 minutes
Frequency: 2 sessions per week (e.g. Monday & Thursday)
Tempo: 1 second up / 2 seconds down
Rest Between Paired Sets: 2 minutes
Effort: Train to momentary muscular failure in each set

Workout Structure

Each pair combines an isolation and a compound exercise for the same muscle group. Perform the isolation exercise immediately before the compound one, with less than 10 seconds between them. Rest for 2 minutes, then repeat the pair for four total rounds.

Lower Body Pre-exhaustion Workout

Warm-Up (5 minutes)

• 2–3 minutes light cardio (bike or treadmill walk)
• 1 set of 15 reps for each main lift at ~50% load

Quadriceps Pair

1. Leg Extension – 4 sets of 8–12 reps
   
   • Keep control through both phases; full extension each rep.
2. Smith Machine Squat – 4 sets of 8–12 reps
   
   • Feet shoulder-width apart, descend to parallel, drive through the heels.

Hamstring Pair – 4 sets of 8–12 reps

1. Seated Hamstring Curl
   
   • Maintain hip contact with the pad; slow on the return phase.
2. Romanian Deadlift (Barbell or Dumbbell) – 4 sets of 8–12 reps
   
   • Keep knees soft, hinge from the hips, and maintain a neutral spine.

Biceps Pair

1. Incline Dumbbell Curl – 4 sets of 8–12 reps
   
   • Sit on an incline bench with arms hanging straight down.
   • Curl smoothly, keeping elbows behind the torso and palms facing up.
   • Focus on a full stretch at the bottom to pre-fatigue the biceps.
2. Underhand-Grip Barbell Row – 4 sets of 8–12 reps
   
   • Use a shoulder-width underhand grip.
   • Pull the bar towards the lower ribcage, leading with the elbows.
   • Keep the torso stable and avoid jerking the weight.

Core

1. Plank Hold: 3 sets of 45–60 seconds
2. Glute Bridge: 3 × 15 reps (bodyweight or lightly loaded)

Cool Down (5 minutes)

• 2–3 minutes light walk or cycle
• Static stretches: quads, hamstrings, glutes, and lower back (15–30 seconds each)

Upper Body Pre-exhaustion Workout

Warm-Up (5 minutes)

• 2–3 minutes light cardio (rower or bike)
• 1 set of 15 reps for each movement at ~50% load

Chest Pair

1. Dumbbell Fly – 4 sets of 8–12 reps
   
   • Maintain a soft bend in the elbows; focus on stretching the pecs at the bottom.
2. Barbell Bench Press – 4 sets of 8–12 reps
   
   • Lower the bar under control; press smoothly without bouncing.

Back Pair

1. Straight-Arm Pulldown (Cable) – 4 sets of 8–12 reps
   
   • Keep arms straight; pull down through the lats, not the arms.
2. Lat Pulldown or Pull-Up – 4 sets of 8–12 reps
   
   • Lead with the elbows; pause briefly at the bottom of each rep.

Shoulder Pair

1. Lateral Raise – 4 sets of 10–12 reps
   
   • Raise dumbbells just above shoulder height; control the descent.
2. Seated Dumbbell Shoulder Press – 4 sets of 8–12 reps
   
   • Keep core tight and elbows slightly forward of the body.

Triceps Pair

1. Cable Pushdown – 3 sets of 10–12 reps
   
   • Lock elbows at your sides; full extension each rep.
2. Close-Grip Bench Press – 3 sets of 8–10 reps
   
   • Keep elbows tucked and press steadily through the triceps.

Cool Down (5 minutes)

• 2–3 minutes light cardio or arm cycles
• Static stretches for chest, lats, shoulders, and triceps (15–30 seconds each)

Progression & Trainer Notes

• Increase load by 2–5% once 12 reps are achieved in all sets.
• Keep effort close to failure (RPE 9–10) while maintaining form.
• Reduce compound loads by around 30% compared to traditional order to manage fatigue.
• Expect higher RPEs than usual; encourage clients to track recovery and energy.

The Bottom Line

Pre-exhaustion training won’t overhaul long-term muscle development, but it offers a smart, efficient alternative when time is short or joint stress is a concern. It increases effort and focus while trimming session length, which can be the difference between clients staying consistent or dropping off.

For us as personal trainers, the practical takeaway is to use pre-exhaustion as a tool, not a rule. It’s an evidence-backed method that broadens your programming options and helps you meet clients where they are, that is busy, time-pressed, but still motivated to train hard and see progress.

Reference

• Hermann, T., Mohan, A.E., Piñero, A., Enes, A., Coleman, M., Zamanzadeh, A., Sapuppo, M., Jia, A., Ethier, J., Korakakis, P.A., Wolf, M., Swinton, P.A., & Schoenfeld, B.J. (2025). Front-Loading Fatigue: Does the Pre-Exhaustion Method Influence Resistance Training-Induced Muscular Adaptations? SportRχiv Preprint. Click here to review the full research article.
• Burke, R., Hermann, T., Piñero, A., Mohan, A., Augustin, F., Sapuppo, M., et al. (2024). Less Time, Same Gains: Comparison of Superset vs Traditional Set Training on Muscular Adaptations. SportRχiv. Click here to review the full research article.
• Weakley, J.J.S., Till, K., Read, D.B., Phibbs, P.J., Roe, G., Darrall-Jones, J., et al. (2020). The Effects of Superset Configuration on Kinetic, Kinematic, and Perceived Exertion in the Barbell Bench Press. J Strength Cond Res, 34(1), 65–72. Click here to review the full research article.
• Mitchell, C.J., Churchward-Venne, T.A., West, D.W.D., Burke, L.M., Esfandiari, N., Baker, S.K., & Phillips, S.M. (2012). Resistance exercise load does not determine training-mediated hypertrophic gains in young men. J Appl Physiol, 113(1), 71-77. Click here to review the full research article.
• Augustsson, J., Thomeé, R., Hörnstedt, P., Lindblom, J., Karlsson, J., & Grimby, G. (2003). Effect of pre-exhaustion exercise on lower-extremity muscle activation during a leg press exercise. J Strength Cond Res, 17(2), 411-416. Click here to review the full research article.
• Brennecke, A., Guimarães, T.M., Leone, R., Cadarci, M., Mochizuki, L., Simão, R., et al. (2009). Neuromuscular activity during bench press exercise performed with and without the pre-exhaustion method. J Strength Cond Res, 23(7), 1933-1940. Click here to review the full research article.
• Hoare, E., Stavreski, B., Jennings, G.L., & Kingwell, B.A. (2017). Exploring Motivation and Barriers to Physical Activity among Active and Inactive Australian Adults. Sports (Basel), 5(3), 47. Click here to review the full research article.

Efficiency Meets Performance in our PT Diplomas

Discover how to design smarter, more efficient programmes with the TRAINFITNESS Gym Instructor & Personal Trainer Practitioner, Specialist & Master Diplomas™. These nationally recognised qualifications go beyond traditional programming to explore a range of evidence-based training methodologies including pre-exhaustion, supersets and advanced progression models. In a recent study led by Brad Schoenfeld (2025), trained lifters using the pre-exhaustion method completed workouts 36% faster yet achieved similar strength and endurance gains to traditional training. It’s a clear reminder that smart structure can rival long sessions, which is exactly what you’ll learn to deliver. With TRAINFITNESS, you’ll gain the knowledge and confidence to apply the latest science to real clients, balancing results, time efficiency and performance.