Reps in Reserve (RIR) is a method used by lifters to estimate how many more repetitions they could perform at the end of a set before reaching failure. It helps gauge training intensity without pushing to absolute exhaustion every time. However, when you are stressed, the accuracy of RIR can be affected.
Stress influences both mental focus and physical performance. Under stress, your perception of effort and fatigue may be distorted. You might feel more fatigued or less capable than you actually are, leading to underestimating your true reps in reserve. Conversely, stress can sometimes cause you to push harder, overestimating your capacity and risking form breakdown or injury.
Research and coaching experience suggest that RIR is generally a reliable tool when you are calm and focused, but its accuracy decreases under stress or fatigue. This is because stress can impair your ability to judge how many reps you have left accurately. For example, a set that feels like it has 2 reps left in reserve might actually have more or fewer reps available depending on your stress level and mental state.
To manage this, many trainers recommend using RIR as a flexible guideline rather than a strict rule, especially during stressful periods. It is also advised to leave a small buffer of 1-3 reps in reserve on compound lifts to reduce injury risk and manage fatigue better. Isolation exercises can be taken closer to failure but still with caution if stress is high.
In practice, if you are stressed, it may help to:
– Lower the target RIR slightly to avoid pushing too close to failure.
– Focus on consistent form and controlled tempo rather than maximal effort.
– Use objective measures like bar speed or heart rate variability alongside RIR to better assess readiness.
– Prioritize recovery strategies such as rest, nutrition, and stress management to improve your ability to judge effort accurately.
Overall, while RIR is a useful tool for regulating training intensity, its accuracy is compromised when you are stressed. Being aware of this limitation and adjusting your training approach accordingly can help maintain progress and reduce injury risk.
Sources
https://sweat.com/blogs/fitness/guide-to-sets-reps-and-rest
https://rippedbody.com/rpe/
https://www.youtube.com/watch?v=lbXRyz7XvhA
https://betterme.world/articles/lose-fat-gain-muscle-workout-plan/
https://betterme.world/articles/building-a-workout-plan/amp/
