Curious about RPE and RIR? Don’t worry if these terms are new to you; let’s clarify. RPE means Rate of Perceived Exertion, and RIR stands for Reps in Reserve. They’re subjective measures for gauging workout intensity. RIR is for rep-based exercises, while RPE can be used to cover various training methods like HIIT, grappling, etc as an intensity scale. For the most part, in the lifting world, they will be used interchangeably.
The Perks of RPE Training Using RPE/RIR lets you adjust your workout intensity based on how you feel that day. If you feel strong, increase the load; if not, decrease it. For instance, if your program suggests a top set of 5 @ RPE8/2RIR with a recommended load of 225 pounds, but you’re feeling good, you might increase it to 230-235 pounds. If it feels too heavy, reduce it to 215-220 pounds.
Over time, RPE/RIR-based workouts ensure continued progress, especially when linear gains become challenging. They’re also useful for new lifters, helping coaches tailor their programs.Additionally, RPE/RIR works well for accessory movements. Rather than relying on percentages, it’s about choosing a weight that fits the prescribed reps at the given RPE/RIR.
Remember, mastering RPE/RIR takes practice. You may initially misjudge it, but consistent assessment will improve your skill and help with autoregulation for you and your coach.