Reps in Reserve (RIR) is a useful concept for managing effort during circuit workouts. It refers to how many repetitions you could still perform before reaching muscle failure at the end of a set. Using RIR helps you control intensity by leaving a few reps “in the tank,” which can prevent excessive fatigue and reduce injury risk while still promoting progress.
In circuit training, where exercises are performed back-to-back with minimal rest, managing fatigue is crucial. Applying RIR allows you to pace yourself so you do not burn out too early in the workout. For example, starting with 2-3 reps in reserve means you stop a set before complete failure, preserving energy for subsequent exercises and rounds. This gradual buildup of fatigue can improve endurance and overall performance without compromising form or safety[1][2].
Additionally, RIR helps maintain workout quality. If you push to failure every set in a circuit, your form may deteriorate, increasing injury risk and reducing effectiveness. By monitoring RIR, you can adjust weights or reps to stay within a safe effort zone, ensuring each movement is performed correctly. This approach also supports consistent progress by balancing intensity and recovery within the workout[2][6].
In summary, using reps in reserve during circuit workouts is a practical way to regulate effort, avoid burnout, and sustain performance across multiple exercises. It encourages smart training by listening to your body’s signals and adjusting intensity accordingly.
Sources
https://www.mensjournal.com/health-fitness/what-is-escalating-density-training
https://www.elevaterope.com/blogs/articles/rate-of-perceived-exertion
https://www.menshealth.com/uk/building-muscle/a28433729/full-body-workouts/
