Training at high intensities has proven time and time again to be effective. But here’s the thing: going all out at 100% effort isn’t always better. In fact, the difference between training at 90% and 100% is almost negligible when it comes to results. The difference shows up in your recovery, and that’s where it matters most.

If you’re someone who loves pushing to the limit, I get it. There’s something deeply satisfying about walking out of the gym knowing you left everything on the floor. That psychological boost, the “I gave it my all” feeling can be incredibly motivating. And if that’s important to you, it’s 100% okay to train that way. But, if going all out every session starts to hinder your recovery, you’re doing more harm than good.

Why 90% works just as well

When you train at 90%, you’re still pushing hard enough to stimulate progress. Your muscles don’t know the difference between a set done at 90% and one at 100%. What they do know is whether you’re giving them enough time and energy to recover and rebuild. By pulling back slightly, you reduce the strain on your body while still achieving the same growth. It’s the difference between being productive and just being busy, effective effort versus maximal effort.

Mat Fraser’s approach

Even at the highest levels of competition, athletes know they can’t go all out all the time. Mat Fraser, one of the most dominant CrossFit athletes in history, understood this better than anyone. During his training, he intentionally left a little in the tank, saving 100% effort for competition day. Why? Because he knew the cost of constantly maxing out, too much fatigue, slower recovery, and the risk of burnout.

By training at 90-95% most of the time, Mat stayed sharp, consistent, and ready to deliver peak performance when it mattered most.

Recovery

Recovery matters. It’s not just about feeling rested; it’s about giving your body the time and resources it needs to repair and grow stronger. When you consistently train at 100%, you’re putting a huge strain on your recovery systems. Over time, that can lead to fatigue, plateaus, or even injury. On the other hand, training at 90% allows you to stay consistent, recover better, and make more progress in the long run.

Balancing 100% for the mental boost

That said, there’s absolutely nothing wrong with going all out if mentally it gives what you need. Some people thrive on the intensity, the sweat, and the pain. If that’s you, lean into it, but with a plan. Make sure you’re monitoring your recovery closely. Pay attention to how your body feels, your sleep, your energy levels, and your performance over time. If you’re consistently tired or not progressing, it’s a sign that you might need to dial it back.

Pushing yourself is important, but training smarter is what leads to real progress. If you love the mental high of training to 100%, go for it, just don’t let it derail your recovery. 

Give 90% a try. It’s a small adjustment that can lead to big results.

Remember: training is about consistency. Train hard, recover harder, and the progress will take care of itself.