If you’ve ever scrolled through the fitness side of social media long enough, you’ve probably heard of the terms “RPE”, but “RIR”, what do they stand for and how are they used to measure training intensity?
What Is RPE?
RPE stands for rate of perceived exertion. In other words how hard you think your set was. It’s measured on a scale of 1-10 with 10 being absolute all out exertion and one being very easy. We believe that training around RPE 9 is the most beneficial. Training any harder takes a serious amount of skill and a heightened recovery ability.
What Is RIR?
RIR stands for reps in reserve. This simply refers to how many more reps you could have completed during your set. For example, RIR 1 means you could have done just one more rep, but RIR 5 means you could have done five more reps. We believe that leaving around 1-3 reps in reserve is the most beneficial. Leaving any more reps in the tank might not result in a sufficient enough stimulus for muscle growth and may not allow for progression.
When To Use Each
For most exercises, we recommend using RIR. It tends to be more objective than RPE, especially for beginner lifters. Whatever you use though, make sure you always train with intensity. The results you’re looking for won’t come easy.