Reps in Reserve (RIR) is a way to measure how many more repetitions you could perform at the end of a set before reaching failure. For example, if you finish a set and feel you could do 2 more reps with good form, your RIR is 2. This concept helps regulate training intensity by preventing you from pushing to complete exhaustion every time, which can reduce injury risk and improve recovery.
When applied to mobility training, RIR works a bit differently than in strength training but still serves as a useful guide. Mobility exercises focus on improving joint range of motion, flexibility, and movement quality rather than maximal strength or muscle fatigue. Using RIR in mobility means you perform movements with enough effort to challenge your joints and muscles but stop before discomfort or form breakdown occurs. For instance, if you are doing a hip mobility drill, you might stop when you feel you could safely do 1 to 3 more controlled reps without pain or losing proper alignment.
This approach ensures you are working within your current capacity, promoting gradual improvement without overstressing tissues. It also helps maintain consistency in training by providing a clear endpoint for each set or movement, avoiding pushing too hard or too little. Just like in strength training, ending mobility sets with 1 to 3 reps in reserve allows your body to adapt safely and effectively.
In summary, reps in reserve in mobility training means performing mobility exercises with enough effort to stimulate progress but stopping before fatigue or discomfort sets in. This balance supports joint health, flexibility, and movement quality over time.
Sources
https://www.homegrownfitnessto.com/blog/beginning-strength-training-journey
https://www.bodyspec.com/blog/post/fitt_principle_a_guide_to_a_smarter_workout_plan
https://www.cleaneatzkitchen.com/a/blog/gym-talk-a-glossary
