Practical training is not just about lifting heavy weights or running long distances but also about understanding your body's response to exercise. Two valuable tools in this regard are the Rate of Perceived Exertion (RPE) and Reps In Reserve (RIR). These concepts can help you fine-tune your workouts, manage fatigue, and optimise your training for better results.
What is the Rate of Perceived Exertion (RPE)?
Rate of Perceived Exertion, often RPE, is a subjective measurement of how hard you feel you are working during physical activity. It is typically rated on a scale from 1 to 10, with one being the easiest and 10 being the most challenging effort imaginable. RPE considers not just the physical effort but also factors like breathlessness, muscle fatigue, and overall discomfort.
What Are Reps In Reserve (RIR)?
Reps In reserve, abbreviated as RIR, is a concept commonly used in strength training. It refers to the number of repetitions you have left in the tank before reaching muscular failure. For example, if you can perform ten reps of a particular exercise but stop at eight because you want to leave two reps in reserve, your RIR for that set is 2.
How to Utilise RPE and RIR in Your Training
Auto-regulation
RPE and RIR are excellent tools for auto-regulating your workouts. Auto-regulation means adjusting your training intensity based on how you feel that day. If you had a poor night's sleep or feel fatigued, you can use RPE or RIR to guide your workout by choosing lighter weights or fewer reps to match your perceived exertion.
Tracking Progress
Both RPE and RIR can help you track your progress over time. If, for instance, you started a strength training program and initially had an RIR of 4 (meaning you stopped a set with four reps in reserve), but after weeks of training, you now have an RIR of 1 for the same exercise, it indicates that you have improved your strength and endurance.
Preventing Overtraining
Monitoring your RPE and RIR can help prevent overtraining and injury. Pushing yourself to failure in every workout can lead to burnout and injury. Occasionally, leaving a few reps in reserve and using RPE to gauge how taxing your workouts are, you can ensure that your training remains sustainable and injury-free.
Adjusting Intensity
RPE and RIR can be beneficial when designing a periodised training program. You can manipulate these variables during different training phases to meet specific goals. For example, during a strength-building phase, you might aim for an RIR of 2-3, while in a hypertrophy (muscle-building) phase, you could target an RIR of 0-1 for some sets.
Enhancing Mind-Muscle Connection
RPE and RIR encourage you to pay close attention to your body's signals during exercise. This mindfulness can enhance the mind-muscle connection, helping you engage the target muscles more effectively and reduce the risk of using improper form.
Rate of Perceived Exertion (RPE) and Reps In Reserve (RIR) are powerful tools that can help you optimise your training, improve your workout experience, and achieve your fitness goals more effectively. Whether you are a beginner or an experienced athlete, incorporating RPE and RIR into your routine can provide valuable insights into your progress, prevent overtraining, and help you maintain a sustainable and enjoyable approach to exercise. Remember to use these tools as guidelines rather than strict rules, as individual responses to exercise can vary. Consulting with a fitness professional or personal trainer can also be beneficial for fine-tuning your training program using RPE and RIR.
