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Vikki | TAMER Coaching on Instagram: "RPE = Rate of Perceived Exertion RIR = Reps In Reserve Both are tools to measure how hard a set feels, not just how heavy the weight is. What is RPE? RPE uses a 1–10 scale to describe effort. • RPE 10 – Max effort (0 reps left) • RPE 9 – Very hard (1 rep left) • RPE 8 – Hard (2 reps left) • RPE 7 – Moderate (3 reps left) • RPE 6 or lower – Easy What is RIR? RIR tells you how many reps you could still do at the end of a set. • 0 RIR – Could not do another rep
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Reps in reserve (RIR) means how many reps you could estimatedly do before going to failure. We do this to control fatigue while still getting strong enough stimulus for muscle growth. This is not a perfect way of measurement, because your mind tends to get you out earlier than your body so after time your mind might stop you early. Solution is simple though; at least every now and then you should push all the way to REALLY see what your body can and can’t do. From there you can re-estimate RIR a
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