Reps in Reserve (RIR) is a training concept that refers to how many more repetitions you could perform at the end of a set before reaching failure. Using RIR can improve form quality by encouraging you to stop your set before your technique breaks down due to fatigue. When you leave a few reps in reserve, you maintain better control and alignment throughout the movement, which reduces the risk of injury and ensures the targeted muscles are worked effectively.
Stopping short of failure helps manage fatigue, allowing you to focus on performing each repetition with proper form rather than pushing through with poor technique just to hit a certain rep count. This approach is especially important for compound exercises that require coordination and stability. For example, leaving 1 to 3 reps in reserve (an RPE of about 7 to 9) during heavy lifts lets you maintain solid form and reduces the chance of compensatory movements that can cause strain or injury.
Additionally, training with RIR allows for better autoregulation of your workouts. On days when you feel strong, you can push closer to failure, while on days when you are fatigued, you can stop earlier without sacrificing form quality. This flexibility helps you progress consistently over time without overtraining or risking form breakdown.
For beginners, focusing on RIR means prioritizing learning the correct movement patterns with lighter weights and higher reps, ensuring form is established before increasing intensity. For more advanced lifters, RIR helps balance intensity and recovery, making sure that training remains effective without excessive fatigue.
In summary, reps in reserve improve form quality by preventing form deterioration caused by pushing to failure, managing fatigue, and allowing for better control and safety during training.
Sources
https://smart.dhgate.com/mastering-how-to-rep-effective-techniques-to-maximize-your-workout-results/
https://rippedbody.com/rpe/
https://www.getlabtest.com/news/post/reps-meaning-strength-training
https://www.minimumviablepump.com/guides/rir
