Reps in Reserve (RIR) is a training concept that refers to how many repetitions you could still perform before reaching muscle failure during an exercise. For example, if you do a set of push-ups and stop when you feel you could only do two more reps, you have two reps in reserve. Using RIR can improve exercise confidence by helping you better understand your limits and progress safely.
When you train with reps in reserve, you avoid pushing yourself to complete exhaustion every time. This approach reduces the risk of injury and burnout, which can make you feel more confident about your workouts. Knowing you have some energy left at the end of a set means you are challenging yourself without overdoing it. This balance helps build trust in your body’s abilities and encourages consistency in training.
RIR also allows you to track progress more accurately. As you get stronger, the number of reps you can perform before reaching failure increases. By paying attention to how many reps you have left, you can adjust your training intensity gradually. This steady improvement boosts confidence because you see clear evidence of your growing strength and endurance.
Another benefit is that reps in reserve help you focus on quality over quantity. Instead of rushing to complete as many reps as possible, you concentrate on good form and controlled movements. This focus reduces the chance of injury and improves exercise effectiveness, which further supports confidence in your training routine.
In summary, reps in reserve improve exercise confidence by promoting safe training limits, enabling better progress tracking, and encouraging proper technique. This method helps you feel more in control and positive about your fitness journey.
Sources
https://www.reserveemployersupport.gov.au/employers-of-reservists/get-the-reservist-experience/
https://mybaseguide.com/military-fitness-tests
https://www.stewsmithfitness.com/blogs/news/13976761-it-is-10-physical-90-mental
