Reps in reserve is a simple way for beginners to know how hard they should push themselves during a workout. Instead of trying to do as many reps as possible until they can’t lift anymore, beginners use reps in reserve to leave a little bit in the tank at the end of each set. This means if a set calls for 10 reps, a beginner might stop at 8 or 9, knowing they could have done one or two more with good form. This helps prevent overtraining and keeps the body feeling fresh for the next workout.
Most beginner programs suggest aiming for 1 to 3 reps in reserve on most sets. This means finishing each set feeling like there are still 1 to 3 good reps left. For example, if a set is 10 reps and the beginner feels like they could have done 11 or 12, that’s about right. Training this way helps build strength and muscle without causing too much fatigue. It also makes it easier to recover between workouts, which is important for new lifters who are still learning how their body responds to exercise.
Some people might think training to failure, or doing as many reps as possible until they can’t do another, is the best way to get results. But for beginners, this can lead to more soreness and tiredness, making it harder to stick to a regular routine. It’s better to leave a few reps in reserve, especially on compound exercises like squats and bench presses. Isolation exercises, like bicep curls or leg extensions, can be taken closer to failure, but even then, it’s smart to stop just short.
Using reps in reserve also helps beginners track progress. If they can do more reps or lift heavier weights while still leaving the same number of reps in reserve, it means they are getting stronger. This method makes it easier to know when to increase the weight or add more reps, which keeps workouts challenging and effective.
Nutrition and rest are also important. Even if a beginner trains hard, their body needs enough food and sleep to build muscle. Without proper fuel, progress will be slow. Deloading, or taking a lighter week every few weeks, helps the body recover and come back stronger for the next phase of training.
https://rippedbody.com/rpe/
https://betterme.world/articles/glute-focused-workout-plan/
https://t-nation.com/t/what-do-you-think-of-this-submax-high-rep-workout-plan/292455
