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What am I lookin at here…
I’m going to be completely honest with you here. I’ve been using the RPE scaling system for quite a while. With myself and clients. And before you ask, RPE stands for: Rate of Perceived Exertion. Yeah… and the scaling system is from 0-10 + 11-12, and there are even decimal points.
So even after realizing that using an RIR (Reps in Reserve) scale would much simpler for everyone, I’ve had a tough time kicking the habit. Not only is the title a bit clearer, it’s scaling system is from 0-4. Much, much better for anyone and everyone.
So once you understand it and apply it correctly, it becomes your best tool for balancing fatigue, recovery, and adaptation.
Now let’s get to the break down and implementation!
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BREAKDOWN
What RIR Is and Why It Works:
RIR (Reps in Reserve)
It’s simple: RIR tells you how many clean reps you had left before failure.
2 RIR: Two solid reps left.
0 RIR: You hit failure.
4 RIR: Comfortable but productive.
This gives you a clear target for effort without relying on guesswork.
Instead of saying, “That felt like an 8 out of 10,” you can say, “I had 2 reps left.”
It’s measurable, honest, and easy to apply; whether you’re lifting heavy, training for endurance, or building power.
Why We Prefer RIR over RPE:
Both RIR and RPE aim to manage intensity and fatigue.
The difference? Clarity.
RPE | RIR | |
|---|---|---|
Based on | Feeling | Performance |
Communication | “That felt hard” | “2 reps left” |
Accuracy | Easy to misjudge | Easier to track |
Most people over- or under-estimate RPE because it’s based on emotion and perception; with a wide range of numbers.
RIR anchors your effort in actual performance.
We use RIR to control load, manage fatigue, and track readiness.
It’s how you make sure athletes, lifters, and even beginners train hard enough to grow; but not so hard they burn out.
Here’s how we apply it:
Power & Speed Work: 3–4 RIR (keep reps snappy)
Strength Work: 1–3 RIR (heavy, but clean)
Hypertrophy Work: 0–2 RIR (close to failure for growth)
This system builds intensity through precision, not guesswork.
How I Implement RIR:
We base every block, method, and lift around effort control through RIR:
Power & Explosive Work: 3–4 RIR
Fast reps. Never grind. Focus on speed and intent.Strength Work: 1–3 RIR
Heavy, but not sloppy. You should own every rep.Hypertrophy / Accessory Work: 0–2 RIR
Push close to failure. This is where the volume and muscle growth live.Conditioning: Effort-based intervals or pace goals that align with recovery (think “leave 1–2 in the tank”).
By keeping RIR targets consistent, we can control fatigue across the week and progressively overload over time. Without wrecking joints or the nervous system.
Thanks for reading this week’s edition of The Weekly Standard!
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COACH’S INSIGHT
Most lifters think progress comes from “killing it” every session.
But the best coaches and athletes know when to push, and when to dial-back.
RIR teaches control.
It gives you the awareness to stay consistent, train through multiple blocks, and still recover for the next session.
That’s how you actually build strength, power, and longevity.
Progress doesn’t come from guessing effort.
It comes from knowing exactly how much you have left in the tank, and using that data to get better every week.
If you want structure like this built into your training, it’s what I coach every day.
All my Squads and 1-on-1 programs use RIR-based progressions to balance intensity, recovery, and growth; without the burnout.
Train smarter, get stronger, and actually see results that last.
Join a Squad or apply for coaching
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