Reps in Reserve (RIR) can replace traditional effort scales by providing a more precise and practical way to measure workout intensity, especially in resistance training. Instead of relying on subjective feelings of effort alone, RIR estimates how many more repetitions a person could perform before reaching failure. This method helps lifters gauge their exertion more accurately and tailor their training intensity to their goals.
Traditional effort scales, like the original Rating of Perceived Exertion (RPE) developed by Dr. Gunnar Borg, use a numeric scale (often 1 to 10) to rate how hard an exercise feels. However, these scales can be vague because the same number might mean different things to different people. The RIR approach modifies the RPE scale by linking each number to the number of reps left in the tank. For example, an RPE of 10 means no reps left (complete failure), while an RPE of 8 means about two reps could still be done with good form. This makes the scale more objective and easier to apply during training[1][2].
Using RIR allows athletes to adjust their training load dynamically. For instance, if a lifter finishes a set and feels they could do two more reps, they know they trained at an RPE of 8. This feedback helps in managing fatigue and recovery, preventing overtraining while still promoting progress. It also helps in programming workouts by setting target RPEs that correspond to specific training goals, such as hypertrophy or strength development[4].
Another advantage of RIR over traditional effort scales is that it accounts for the difference between load intensity and effort. For example, lifting 85% of one-rep max (1RM) for one rep might feel easier than doing multiple reps at the same percentage. RIR captures this nuance by focusing on how close the lifter is to failure rather than just the weight lifted[2].
RIR is especially useful for experienced lifters who can accurately judge how many reps they have left. Beginners may find it harder to estimate RIR precisely, but with practice, it becomes a valuable tool for self-regulating training intensity. It also integrates well with other monitoring methods like heart rate variability and sleep quality to provide a comprehensive picture of training readiness[1].
In summary, Reps in Reserve replaces traditional effort scales by offering a clearer, more actionable way to measure and control training intensity. It bridges the gap between subjective effort and objective performance, making it easier to optimize workouts for strength, hypertrophy, and recovery.
Sources
https://www.rpetraining.com/education
https://rippedbody.com/rpe/
https://www.elevaterope.com/blogs/articles/rate-of-perceived-exertion
https://dr-muscle.com/maximizing-muscle-growth-the-role-of-rpe-in-hypertrophy/
https://www.bodyspec.com/blog/post/fitt_principle_a_guide_to_a_smarter_workout_plan
