RPE and RIR Explained With Zero Fluff
Understanding RPE (Rate of Perceived Exertion) and RIR (Reps in Reserve) can be a gamechanger for your training even if you’re not a competitive lifter. These tools allow you to gauge intensity and recovery in real time, making your programming more adaptive and effective.
What is RPE?
RPE is a scale from 1 to 10 that reflects how hard a set feels.
RPE 10 = maximal effort, no reps left in the tank
RPE 7 9 = challenging but doable, with 1 3 reps left
RPE 6 or less = warm up or technique focused effort
This method is based on your perception, which means it’s highly adaptable to how you’re feeling on a given day.
What is RIR?
RIR estimates how many reps you had left before failure in a given set.
RIR 0 = you could not have done one more clean rep
RIR 1 3 = working hard, but short of failure
RIR 4+ = light effort, far from maximal load
This tool helps you stay consistent without always needing to push to your limit.
Why Use RPE and RIR?
Not all reps or training days are created equal. Here’s why these tools are worth learning:
Auto regulation: Adjust your intensity based on how you feel, not just what’s written on paper
Smarter progression: Avoid plateaus or burnout from training too hard, too often
Better recovery: Reduce injury risk and improve long term sustainability by knowing when to push and when to pull back
When used correctly, RPE and RIR help with more than just effort management. They make your training smarter, more efficient, and more in tune with your individual needs and limits.
The Case for RPE Based Programming
RPE (Rate of Perceived Exertion) becomes a powerful programming tool when external factors influence how you perform on any given day. Unlike fixed percentage training, RPE based approaches allow you to adapt based on your readiness without sacrificing quality or recovery.
When RPE Makes Sense
Use RPE when physical and mental fatigue start to influence training intensity:
Fluctuating energy from poor sleep or high stress
Busy work weeks that shift your recovery window
Periods where heavy lifting feels inconsistent or forced
RPE gives you permission to adjust while still training hard just smarter.
Tailored for Strength Focused Blocks
For powerlifters or strength athletes in particular:
RPE promotes better bar speed and rep quality
Prevents overshooting (lifting too heavy when not recovered)
Encourages precision key in low rep, high load environments
Example: A program might call for 3 sets of 3 reps @ RPE 8. That means tough, but not to technical failure.
Avoiding Two Key Problems
Undertraining: You stick too close to conservative numbers and limit progress
Overtraining: You push through poor sessions, risking form breakdown and injury
RPE helps you stay in the productive zone.
Dialing It In: Use RPE 6 10 Throughout the Week
Rather than using RPE as a vague guess, structure it with purpose:
RPE 6 7: Warm up sets or technique focused work
RPE 8: Working sets with one or two reps left in the tank
RPE 9 10: Top sets where you’re nearing or reaching failure
This approach makes room for progress while controlling stress. Over time, it teaches lifters to auto regulate and perform with consistency.
Whether you’re chasing a PR or just trying to train efficiently, RPE offers the flexibility you need without sacrificing structure and intent.
Where RIR Shines
Simplicity That Scales with Experience
RIR (Reps in Reserve) is an accessible and intuitive way to regulate training intensity especially for those who aren’t ready to gauge precise exertion levels like in RPE based programs.
Ideal for beginners and intermediate lifters
Reduces mental fatigue in training sessions
Focuses attention on effort, not exact performance metrics
Why It Works So Well in Hypertrophy Training
In hypertrophy focused programs, consistency and volume are the drivers of muscle growth. RIR helps lifters stay on track without burnout, grinding, or overreliance on numbers.
Keeps training sustainable through moderate intensity
Encourages volume accumulation across training blocks
Aligns with progressive overload without constant maxing out
Simplified Progression Without the Headaches
RIR provides a more forgiving framework by making progress feel manageable.
No need to recalculate 1RMs frequently
Lets lifters auto regulate based on daily performance
Supports habit building by reinforcing consistent workload
Quick Example: Steady Muscle Growth with RIR 2
One practical application:
Use RIR 2 on most working sets during hypertrophy phases
Push sets close to failure but not all the way
Great balance between training intensity and recovery
This approach ensures that each session contributes meaningfully to long term progress without risking form breakdown or fatigue accumulation.
Choosing RPE vs RIR (And When It Actually Matters)
You don’t have to marry one method. In fact, using both RPE and RIR strategically is usually smarter. Here’s the approach: go with RPE for your heavy, compound lifts. Squats, bench, deadlifts these demand nuance. Fatigue shifts day to day, and RPE lets you auto regulate so you’re not grinding through a bad day just to hit a number. It keeps your intensity honest.
For accessories, keep it simple. RIR works best here. You don’t need to overthink lateral raises or hamstring curls. Two reps in reserve gives you volume without burning out. It’s practical, repeatable, and easier to gauge for smaller lifts when form breaks down before failure anyway.
Context matters too. Training for pure strength? RPE should be your main compass. In a hypertrophy phase focused on output and recovery? Lean harder on RIR. Match the tool to your goal don’t cling to one just because it sounds more advanced.
For a deeper contrast between strength focused and hypertrophy driven approaches, check out this strength vs hypertrophy breakdown.
Mistakes to Avoid Like the Plague
RPE and RIR are powerful tools, but only if you’re using them right. Guessing your RPE or RIR without any lifting history is like throwing darts blindfolded. You can’t gauge effort if you don’t know what your real limits are. Track your performance first reps, weights, how you feel before trying to rate how close to failure you were. Data beats guesswork.
Then there’s ignoring performance trends. If your numbers are slipping or you’re consistently overshooting targets, that’s a red flag not a fluke. Your training setup might need tweaking. Too many lifters coast through plateaus, thinking it’ll fix itself. It won’t. Use your logbook. Adjust accordingly.
Lastly, don’t get too fancy. Color coded spreadsheets, tempo prescriptions, variable rest periods a bloated program might feel smart, but it turns execution into a headache. Keep it lean. Use RPE or RIR to guide your main lifts. Get your volume in. Progress will follow.
The Takeaway: Use The Right Tool For The Job
You don’t need to turn RPE or RIR into a science project. Keep them tight, relevant, and aligned with your goal. Trying to bulk? Stick with RIR based consistency. Chasing a PR? Use RPE to throttle effort without hitting a wall.
Feedback is key here. Look at your numbers, but also check in with how you feel. Are your lifts moving well? Are you sleeping, eating, and recovering properly? That’s data too. Don’t ignore it because a spreadsheet says you should push harder.
The best programming doesn’t burn you out. It balances stress, recovery, and progression so you’re not limping into week 4. Smarter choices, not just harder effort, are how you win long term.
Want a deeper breakdown of how different goals shape programming? Check this out: strength vs hypertrophy.