If you're serious about getting the most out of your strength training, it's time to get acquainted with Reps in Reserve, or RIR. This simple concept will revolutionise how you structure your workouts, letting you fine-tune intensity for results while avoiding burnout.

Decoding RIR

Reps in Reserve (RIR) refers to the number of repetitions you could have performed with good form at the end of a set before hitting muscular failure. Think of it as the number of reps left "in the tank." If you finish a set of 8 bicep curls and feel like you could have squeezed out 3 more reps, your RIR is 3.

Why RIR Matters

• Autoregulation Made Easy: Our strength fluctuates day to day due to factors like sleep, stress, and nutrition. RIR lets you listen to your body and adjust weights accordingly. This prevents you from struggling with a weight that's too heavy on a 'bad' day or leaving gains on the table with a weight that's too light when you're feeling extra strong.

• The Individual Factor: There's no one-size-fits-all training template. Your ideal workout load changes based on your unique needs and recovery state. RIR makes your workout fit you rather than you trying to fit into a rigid plan.

• Preventing Injury and Overtraining: Constantly training to failure puts a tremendous strain on your joints and central nervous system. Over time, this can lead to injuries or overtraining syndrome. RIR provides a framework for challenging yourself without excessive wear and tear on your body.

• Train with Purpose: RIR is like a dial, letting you adjust intensity depending on your training goals:

  • Strength: Train with low RIRs (1-2) to focus on maximizing force production and neural adaptations.

  • Hypertrophy: Leave 2-3 reps in reserve for the optimal muscle-building stimulus. This range fosters significant metabolic stress for growth.

  • Endurance: Higher RIRs (3-4) allow you to accumulate more volume without hitting full fatigue, increasing your muscle's work capacity.

• Achieving Progressive Overload: The key to continuous gains is steadily increasing the demands on your muscles. RIR lets you objectively track how close you are to failure, You can use this information to systematically add weight, reps, or decrease RIR over time, ensuring your body keeps adapting.

Get Started with RIR

1. The RIR Scale: Familiarise yourself intimately with the RIR scale. Here's a breakdown:

   • RIR 5: You could have done way more reps. This should feel incredibly easy.

   • RIR 4: Still plenty of gas in the tank. Relatively low effort.

   • RIR 3: Things start to get challenging, but you could complete several more reps.

   • RIR 2: Getting very tough, but you have a couple of clean reps left.

   • RIR 1: One more rep might be possible, but your form would likely start to suffer.

   • RIR 0: True muscular failure. There's no way you could squeeze out another rep.

2. Practice Makes Perfect: Start by paying attention to how sets feel and then honestly estimating your RIR after each one. Take notes in your training log. Initially, you might find yourself over- or underestimating. Use those experiences to fine-tune your understanding of how different levels of exertion map to the RIR scale.

3. Honesty is Key: Your results with RIR depend on truthful assessments. Don't inflate your numbers because of your ego. If a set felt truly tougher than a prescribed RIR target, acknowledge that – it's critical information for adjusting your workouts.

4. Workout Integration: There are two main ways to use RIR right away:

   • Programs with Prescribed RIR: Many workout plans specify certain RIR ranges for certain exercises. For example, you might see "Squat: 3 sets x 5 reps @ RIR 2". It's your job to pick a weight that achieves that level of difficulty.

   • Autoregulation Within Your Plan: Let's say your normal workout calls for 3 sets of 10 squats. Instead of rigidly sticking to a given weight, choose a load that feels right that day and see what RIR you hit for the first set. You can then adjust accordingly:

     • If the first set was at RIR 4, add some weight for the subsequent sets.

     • If the first set was at RIR 1, remove some weight.

Important note: It takes time and experimentation to get comfortable using RIR confidently. Don't get discouraged if it isn't immediately perfect.

Unlock Your Strength Potential with RIR

Understanding and applying Reps in Reserve might seem like a small addition to your training toolkit, but it has a huge impact on your workouts' effectiveness and sustainability. RIR takes the guesswork out of intensity, helping you tailor your efforts to what you can handle on any given day. This personalized approach promotes faster progress, better workout consistency, and a reduced risk of burnout.

Are you ready to start experimenting with RIR? Here's your challenge:

• Over the next few weeks, start paying attention to how your sets feel and try estimating your RIR. Do your best to be honest with yourself!

• Find a workout program that prescribes RIR targets or start playing with auto-regulation in your existing plan.

• Keep a close eye on your progress. You'll likely be surprised at how quickly you start getting stronger when you train with the right intensity.