Reps in Reserve (RIR) is a training concept that refers to how many more repetitions you could perform at the end of a set before reaching failure. For example, if you finish a set and feel you could do one more rep but no more, you have 1 rep in reserve. This approach helps manage training intensity and fatigue, which is especially important in longevity-focused training.
In longevity training, the goal is to maintain strength, muscle mass, and overall function over many years without causing excessive fatigue or injury. Using RIR allows you to train hard enough to stimulate muscle growth and strength gains but avoid going to absolute failure, which can create unnecessary fatigue and increase injury risk. Training with about 1 to 3 reps in reserve strikes a balance between effort and recovery, helping sustain consistent progress over time without burnout[1][2].
This method fits well with longevity because it reduces the metabolic and neuromuscular fatigue that comes from pushing every set to failure. Excessive fatigue can impair recovery and reduce the quality and volume of future workouts, which are crucial for long-term health and strength maintenance. By stopping a set just short of failure, you preserve energy and reduce wear on connective tissues, which tend to be more vulnerable as we age[1][2].
Additionally, RIR helps maintain good form and technique throughout training sessions, lowering the risk of injury. Since longevity training emphasizes sustainable, consistent exercise habits, avoiding the extreme fatigue and breakdown associated with failure training supports this goal. It also allows for higher training frequency and volume, which research shows can be beneficial for muscle maintenance and recovery capacity[2][3].
In practice, this means choosing weights and rep ranges that challenge you but leave a small buffer of effort at the end of each set. For example, performing sets in the 5 to 15 rep range with 1-3 reps in reserve is effective for building and maintaining muscle while minimizing fatigue. This approach can be adjusted based on individual recovery ability, age, and training experience[1][3].
Overall, incorporating reps in reserve into a longevity-focused training program helps balance intensity and recovery, supporting long-term strength, muscle health, and functional fitness without overtraining or injury.
Sources
https://fitforgolf.blog/strength-training-for-golf-guide/
https://mennohenselmans.com/100k-qa-training-tips-my-workouts-personal-life/
https://www.womenshealthmag.com/uk/fitness/a69069732/training-formula-for-women-strength-longevity/
