RIR (Reps in Reserve)
DERIR (Wiederholungen in Reserve)
Reps in Reserve (RIR) is an autoregulation method for setting and grading how hard you train with weights. You estimate, at the end of a set, how many more reps you could have done before hitting failure. An RIR of 0 means a maximal effort (an RPE of 10 on a 0-to-10 scale). RIR 1 means you stopped one rep short of failure. RIR 3 means three reps in reserve. Zourdos and colleagues validated it (J Strength Cond Res, 2016). The RIR-based RPE scale correlates strongly with bar speed and with your percentage of 1-rep maximum (1RM), in both experienced and novice lifters. The correlation is tighter at higher intensities. Compared with rigid '%1RM' plans, RIR adapts to how ready you feel that day. That is why modern muscle-building and powerlifting programs favor it.
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Sources
- Zourdos MC, Klemp A, Dolan C, et al.. (2016). Novel resistance training-specific rating of perceived exertion scale measuring repetitions in reserve. *Journal of Strength and Conditioning Research*doi:10.1519/JSC.0000000000001049
- Helms ER, Cronin J, Storey A, Zourdos MC. (2016). Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training. *Strength and Conditioning Journal*doi:10.1519/SSC.0000000000000218
- Bastos V, Machado S, Teixeira DS. (2024). Feasibility and Usefulness of Repetitions-In-Reserve Scales for Selecting Exercise Intensity: A Scoping Review. *Perceptual and Motor Skills*doi:10.1177/00315125241241785