Seniors should use reps in reserve (RIR) thoughtfully during workouts to balance effectiveness and safety. Reps in reserve means stopping a set before reaching complete muscle failure, leaving a few reps “in the tank.” For older adults, leaving about 1 to 3 reps in reserve is generally recommended to reduce injury risk while still promoting strength and muscle maintenance.
Research suggests that moderate-intensity resistance training performed about two to three times per week is optimal for seniors to improve muscle strength and function. Training to failure is not necessary and can be counterproductive, especially for older adults who need adequate recovery time between sessions. Using RIR allows seniors to train hard enough to stimulate muscle growth and strength gains without excessive fatigue or joint stress.
A practical approach is to select a weight that makes the last two or three reps challenging but still doable with good form. This means stopping the set when you feel you could do one to three more reps if pushed, rather than going all out to failure. This strategy helps maintain consistency and reduces the risk of overtraining or injury.
Training each major muscle group two times per week with 30 to 45 minutes of strength training per session fits well with this approach. It provides enough stimulus for muscle adaptation while allowing recovery. Functional movements and active recovery on non-strength days also support overall fitness and mobility.
In summary, seniors should aim for moderate intensity with about 1 to 3 reps in reserve during resistance training sessions, performed two to three times weekly. This balance helps maintain muscle strength, supports joint health, and promotes long-term exercise adherence.
Sources
https://www.eatthis.com/strength-training-rebuild-muscle-after-50/
https://pmc.ncbi.nlm.nih.gov/articles/PMC12590801/
https://www.womenshealthmag.com/fitness/a69125704/build-muscle-after-50-women/
https://drdidwal.com/resistance-training-for-sarcopenia-a-beginners-workout-plan
https://melioguide.com/osteoporosis-exercises/high-velocity-resistance-training/
https://www.fitresults.net/news/how-to-prevent-muscle-loss-after-40–your-real-talk-guide-to-getting-your-strength-back
