Reps in Reserve (RIR) is a training concept where you stop a set of exercises before reaching complete muscle failure, leaving a few repetitions “in reserve.” This approach can improve everyday strength by allowing you to train consistently without excessive fatigue or risk of injury. When you leave some reps in reserve, your muscles get enough stimulus to grow stronger while also recovering better between workouts.
Using RIR helps maintain good form throughout your training, which is crucial for building functional strength that transfers to daily activities like lifting, carrying, or pushing. It also reduces the chance of overtraining, which can lead to burnout or injury. By managing effort with RIR, you can progressively increase the weight or reps over time, steadily improving your strength without hitting plateaus caused by excessive fatigue.
In practical terms, if you aim for 10 reps but stop at 8 because you feel you could do 2 more, you are training with 2 reps in reserve. This method encourages better control and focus during each rep, which enhances muscle recruitment and coordination. Over time, this leads to stronger muscles that perform better in everyday tasks, such as lifting heavy objects, climbing stairs, or performing manual labor.
Additionally, RIR training supports endurance and recovery, which are important for sustained strength throughout the day. Instead of exhausting your muscles completely in one session, you build strength gradually, allowing your body to adapt and become more resilient. This balance between effort and recovery is key to long-term strength gains that improve your overall physical capability.
Sources
https://www.usamm.com/blogs/news/army-fitness-test-aft-new-standards-guide
https://www.menshealth.com/uk/building-muscle/a69435459/project-total-conditioning/
https://www.military.com/military-fitness/get-stronger-hex-bar-deadlift-common-fitness-test-lift
