Reps in Reserve, or RIR, is a simple way for people new to lifting weights to know how hard they should push during their workouts. Instead of trying to lift until they can’t do another rep, beginners can use RIR to leave a few reps in the tank. For example, if someone does a set of 10 reps and feels like they could have done two more with good form, that’s an RIR of 2. This helps them train hard but not too hard, which is important when you’re just starting out.
For beginners, it’s easy to get excited and try to do too much too soon. Pushing to failure every set can make muscles sore and tired, and it can slow down progress. Using RIR helps new lifters avoid this. By stopping a set when they still have a couple of reps left, they can recover faster and come back stronger for their next workout. This means they can train more often and build muscle steadily without getting hurt or burned out.
RIR is also a great tool for learning how your body feels during exercise. As a beginner, it takes time to understand what it feels like to be close to failure. By using RIR, new lifters can pay attention to how their muscles feel and learn to judge their effort. Over time, this makes it easier to pick the right weight and know when to stop a set.
Most beginner workout plans suggest using an RIR of 2 or 3. This means leaving 2 or 3 reps in reserve at the end of each set. This is a safe and effective way to train for people who are new to lifting. It helps build strength and muscle while keeping the risk of injury low. As lifters get more experience, they can adjust their RIR based on their goals and how they feel on any given day.
Using RIR doesn’t mean you have to guess or make things complicated. It’s just a way to keep your workouts under control and make sure you’re not pushing too hard. For beginners, this can make a big difference in how fast they progress and how much they enjoy their training.
Sources
https://rippedbody.com/rpe/
https://www.mensjournal.com/health-fitness/what-is-escalating-density-training
https://betterme.world/articles/glute-building-workout-plan/
https://www.jefit.com/wp/general-fitness/break-through-strength-plateaus-jefit-guide/
https://www.youtube.com/watch?v=2S4LwKoKMY0&vl=pl
