Reps in Reserve (RIR) is a training concept that refers to how many more repetitions a person believes they could perform before reaching muscle failure during a set. For example, if you finish a set and feel you could do two more reps before failure, your RIR is 2. This method helps athletes and lifters gauge their effort and intensity more precisely, allowing them to avoid pushing too hard or too little during workouts.
Using RIR can be very helpful in reducing overtraining because it encourages training within a safe and effective intensity range. Instead of always training to failure, which can cause excessive fatigue and increase injury risk, RIR allows for controlled effort. Training at an RIR of about 1 to 3 reps left is often recommended for muscle growth and strength gains while minimizing the risk of burnout. This approach helps maintain consistent progress without overwhelming the body’s recovery systems.
By monitoring RIR, lifters can adjust their training load based on how they feel that day. For instance, if someone feels particularly tired or drained, they might choose to leave more reps in reserve, reducing intensity to allow better recovery. Conversely, on days when they feel strong, they can push closer to failure safely. This flexibility helps prevent the accumulation of excessive fatigue that leads to overtraining.
Additionally, RIR works well alongside other training principles like progressive overload and volume management. It provides a subjective but practical way to balance training stress and recovery. When combined with tracking total sets, reps, and weights, RIR helps athletes avoid sudden jumps in training volume or intensity that can cause overtraining injuries.
In summary, Reps in Reserve is a valuable tool for managing workout intensity and recovery. It helps athletes train hard enough to make gains but not so hard that they risk overtraining, injury, or burnout. By listening to their bodies and adjusting effort accordingly, lifters can maintain long-term progress and reduce the chances of training setbacks.
Sources
https://www.youtube.com/watch?v=zcXb4vJZ29Q
https://dr-muscle.com/maximizing-muscle-growth-the-role-of-rpe-in-hypertrophy/
https://www.elevaterope.com/blogs/articles/rate-of-perceived-exertion
https://alphausatraining.com/2025/10/19/7-hidden-training-mistakes-that-guarantee-injury/
