Question: What is RPE and RIR in strength training?
Answer: RPE (Rate of Perceived Exertion) measures perceived intensity from 1 to 10. RIR (Reps In Reserve) indicates how many more reps you could have done. Simple formula: RPE = 10 - RIR. Example: if you could do 2 more reps, you're at RIR 2 = RPE 8.
🎯 Why Use RPE/RIR?
1RM percentages are imprecise day-to-day. Your condition varies with sleep, stress, nutrition. RPE/RIR adapts to YOUR state that day.
RPE/RIR Advantages
- Auto-regulation: adjust effort based on your daily condition
- Overtraining prevention: avoid pushing too hard when tired
- Optimal progression: find the sweet spot between stimulus and recovery
- Universal: no need to calculate percentages
📊 Complete RPE Scale
RPE 10 - Total Failure (RIR 0)
- Feeling: Cannot do another rep
- Use: Strength tests, rarely in training
RPE 9 - Very Hard (RIR 1)
- Feeling: Only one rep in reserve
- Use: Occasional heavy sets
RPE 8 - Hard (RIR 2)
- Feeling: 2 reps clearly in reserve
- Use: Ideal zone for hypertrophy
RPE 7 - Moderate (RIR 3)
- Feeling: 3 reps in reserve, getting warm
- Use: Strength while preserving explosive qualities
RPE 5-6 - Light (RIR 4-5+)
- Feeling: Work felt but not hard
- Use: Warm-up, technique, active recovery
💪 Optimal Zones by Goal
For Hypertrophy (muscle growth)
- Target RPE: 7-9 (RIR 1-3)
- Why: Sufficient stimulus without excessive fatigue
- Study: Pareja-Blanco (2020) shows VL 30-40% (≈ RPE 8-9) optimizes hypertrophy
For Maximum Strength
- Target RPE: 7-8 (RIR 2-3)
- Why: Preserves RFD (explosiveness) while stimulating strength
- Study: VL 20-30% optimal for strength gains without degrading explosiveness
For Recovery / Deload
- Target RPE: 5-6 (RIR 4-5+)
- Why: Maintains movement without systemic stress
⚠️ Common Mistake: Always Going to Failure
Many lifters think they need RPE 10 (failure) on every set to progress. This is false and counterproductive.
What Science Says (Pareja-Blanco 2020)
- VL 40%+ (RPE 9.5-10): Decreases early RFD (explosiveness)
- VL 20-40% (RPE 7-9): Optimal zone for both strength AND hypertrophy
- Conclusion: Stop 1-3 reps from failure on most sets
💡 How to Calibrate Your RPE
At first, it's hard to estimate precisely. Here's how to improve:
Calibration Method
- Step 1: Do a set to technical failure (RPE 10)
- Step 2: Note how many reps you did
- Step 3: Next time, stop 2 reps before that number (RPE 8)
- Step 4: Over time, you'll intuitively know where you are
📱 Using RPE/RIR with Smart Rabbit
To get a program that includes RPE/RIR, just ask Smart Rabbit in the chat. For example: "I want a program with RPE indications" or "Add RIR to my sets". The AI adapts your program to your preferences.
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