When it comes to strength training managing training intensity, we want to make consistent progress while minimising the risk of injury. Two tools we can use during training are RPE (Rate of Perceived Exertion) and RIR (Reps in Reserve).
What is RPE?
RPE stands for Rate of Perceived Exertion, a scale that measures how hard a set feels on a scale from 1 to 10:
RPE 1-4: Very light to moderate effort. Ideal for warm-ups or recovery sessions.
RPE 5-6: A challenging effort but leaves plenty of room in the tank.
RPE 7-8: Hard but manageable effort. You could still do 2-3 more reps.
RPE 9: Very hard effort. You should be able to push out one more rep.
RPE 10: Maximal effort. No reps left in the tank.
What is RIR?
RIR stands for Reps in Reserve, which estimates how many reps you could have done at the end of a set:
0 RIR: No reps left; maximal effort.
1 RIR: One rep in reserve.
2 RIR: Two reps in reserve.
3+ RIR: Three reps in reserve (still hard work).
How They Work Together:
RPE and RIR are closely related. For example:
- RPE 8 = 2 RIR
- RPE 9 = 1 RIR
- RPE 10 = 0 RIR
Why Use RPE/RIR?
- RPE/RIR adjust how you feel on any given day accounting for factors like fatigue, menstrual cycle, stress, or sleep quality.
- By training close to failure (e.g., RPE 7-9 or 3-1 RIR), will stimulate enough to build strength and muscle.
- Staying slightly away from failure (e.g., RPE 7 or 3 RIR) helps reduce fatigue while still training effectively.
Applying RPE/RIR
It takes practice to accurately gauge effort. Assess your sets and think about how many more reps you could have done.
Filming your sets can help confirm whether the way it feels matches you’re the way it looks.
Learning how to select the right weights at the beginning of a training block by taking a conservative approach will allow you to increase weight by about 5% each week. Even during an “off” week this approach should still allow increase weight each week.