Reps in reserve is a simple idea that can make your workouts feel safer and more manageable. When you exercise, reps in reserve means you stop a set before you reach complete failure. For example, if you could do 10 reps but stop at 8, you have 2 reps in reserve. This approach helps you avoid pushing your body to its absolute limit every time you train.
One of the main reasons reps in reserve makes exercise feel safer is because it lowers the risk of injury. When you push yourself to the very last rep, your form can break down. Poor form increases the chance of hurting yourself, especially with heavy or complex movements like squats or deadlifts. By leaving a few reps in the tank, you keep your movements controlled and your body protected.
Another benefit is that you recover faster. Training to failure every set can leave you feeling drained and sore for days. When you use reps in reserve, you still challenge your muscles but don’t exhaust yourself. This means you can train more often and stay consistent, which is key for long-term progress.
Reps in reserve also helps you listen to your body. Some days you might feel strong and energetic, while other days you might feel tired or sluggish. By not always going to failure, you can adjust your effort based on how you feel. If a set feels easy, you can add more weight or reps. If it feels hard, you can back off and still get a good workout without risking injury.
For compound lifts like squats, bench presses, and deadlifts, reps in reserve is especially useful. These movements involve multiple joints and muscles, so they put more stress on your body. Leaving a few reps in reserve helps you stay fresh and ready for your next session. For simpler exercises like bicep curls or lateral raises, you can push a bit closer to failure, but even here, reps in reserve can help you avoid overdoing it.
Using reps in reserve also makes your workouts more enjoyable. You don’t have to dread every set feeling like a battle to the end. Instead, you can focus on good form, steady progress, and feeling strong without the constant pressure to push yourself to the edge.
Sources
https://rippedbody.com/rpe/
https://www.womenshealthmag.com/uk/fitness/a69069732/training-formula-for-women-strength-longevity/
