Reps in Reserve, often called RIR, is a simple way to measure how hard you are working during a set. Instead of pushing yourself to the point where you cannot do another rep, you stop when you feel like you could still do a few more. For example, if you do 10 reps and feel like you could have done 2 more, you are training with 2 RIR. This method is not just useful for building muscle or strength, it also helps with balance and stability training.
When you work on balance and stability, your body needs to control movement and stay steady. If you push yourself to absolute failure, your muscles get too tired and your control drops. This makes it harder to perform the exercises correctly and safely. By using RIR, you can challenge your muscles without losing form. This means you can focus on keeping your body steady and in control, which is exactly what balance and stability training is all about.
For example, when doing a single-leg squat or standing on a balance pad, stopping a few reps short of failure helps you stay steady. Your muscles are still working hard, but you keep enough energy to maintain good posture and control. This way, you train your body to be strong and stable at the same time. Over time, this leads to better balance and less risk of injury.
RIR also helps you avoid overtraining. If you always go to failure, your body may not recover well, especially when doing exercises that require coordination and control. By leaving a few reps in reserve, you give your body a chance to recover and adapt, which is important for long-term progress.
Using RIR in balance and stability training is not just about safety. It also helps you get better results. When you are not too tired, you can pay more attention to your technique and make small adjustments. This helps your body learn how to move more efficiently and stay steady in different situations.
Sources
https://www.mensjournal.com/health-fitness/what-is-escalating-density-training
https://fitnessrec.com/articles/training-to-failure-for-athletes-science-based-intensity-guidelines-for-muscle-growth
https://erickimphotography.com/maximum-muscle-growth-the-ultimate-battle-plan/
https://www.bodyspec.com/blog/post/fitt_principle_a_guide_to_a_smarter_workout_plan
https://www.jefit.com/wp/general-fitness/break-through-strength-plateaus-jefit-guide/
https://www.homegrownfitnessto.com/blog/beginning-strength-training-journey
