Reps in reserve is a simple idea that can make a big difference when it comes to keeping your strength steady over time. Instead of pushing every set to the point where you can’t do another rep, reps in reserve means leaving a few reps left in the tank. For example, if you do a set of squats and stop when you feel like you could do two more, that’s two reps in reserve. This approach helps you stay fresh and avoid burning out.
When you train with reps in reserve, your body doesn’t get as worn down. This means you recover faster and can keep showing up for your workouts without feeling overly tired. If you always go to failure, your muscles and nervous system take a harder hit. Over time, that can make it harder to maintain your strength, especially if you’re training often or have a busy schedule.
Leaving reps in reserve also helps you stay consistent. You’re less likely to feel sore or drained, so you can stick to your routine and keep your strength levels up. It’s not about going easy, it’s about being smart. You still work hard, but you don’t push so hard that you can’t do it again tomorrow.
Another benefit is that you can lift heavier weights more often. When you’re not wiped out from previous workouts, you can handle more intensity and volume over time. This helps you maintain your strength and even build more, without risking injury or burnout.
Reps in reserve is especially useful for people who want to keep their strength without spending hours in the gym every day. It’s a practical way to train hard but still feel good, so you can keep making progress week after week.
Sources
https://www.compositionid.com/blog/nutrition/why-rest-recovery-is-crucial-for-muscle-building/
https://rippedbody.com/rpe/
https://runlovers.it/en/2025/strength-for-runners-heavy-weights/
https://run.outsideonline.com/training/its-time-to-rebrand-off-season-for-runners/
https://simplifaster.com/articles/getting-back-to-the-basics-of-strength-and-conditioning-and-performance-training/
https://noregretspt.com.au/how-to-choose-the-right-exercises-for-a-sports-specific-strength-training-program/
