Reps in Reserve, or RIR, is a simple way to measure how hard you’re pushing yourself during a workout. Instead of going all out until you can’t do another rep, RIR helps you figure out how many more reps you could have done if you kept going. For example, if you stop a set when you feel like you could have done two more reps, that’s an RIR of 2. This method keeps your training smart and safe, letting you make steady progress without burning out.
When planning your weekly workouts, RIR can help you decide how much effort to put into each session. If you’re doing heavy compound lifts like squats or deadlifts, it’s usually best to leave a few reps in reserve, maybe 1 to 3. This means you finish each set feeling strong, not completely wiped out. By not going to failure every time, you recover faster and can train more often. This is especially helpful if you’re lifting heavy or doing multiple sessions each week.
For isolation exercises, like bicep curls or leg extensions, you can push a bit harder. Sometimes it’s okay to go to failure on the last set of these movements, since they don’t tax your body as much as big lifts. But even here, RIR helps you stay in control. If you know you have a few reps left, you can adjust the weight or reps next time to keep making progress.
RIR also helps you track your progress over the week. If you notice you can do more reps with the same RIR, it means you’re getting stronger. If you’re feeling tired or your RIR is lower than usual, it might be a sign to take it easy and let your body recover. This way, you can adjust your plan based on how you feel, not just what’s written down.
Using RIR in your weekly plan means you’re not just chasing numbers. You’re listening to your body and training in a way that helps you grow stronger, stay healthy, and avoid injury. It’s a simple tool that makes your workouts more effective and your progress more consistent.
Sources
https://rippedbody.com/rpe/
https://www.mensjournal.com/health-fitness/what-is-escalating-density-training
https://www.empower.physio/blog-all/rpe-vs-rir-1
https://www.elevaterope.com/blogs/articles/rate-of-perceived-exertion
https://www.minimumviablepump.com/guides/rir
