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Reps in Reserve (RIR) Explained
What is RIR in training?
Reps in Reserve, or RIR, is a practical way to judge effort. It estimates how many reps you still had left at the end of a set, helping you train hard enough without overshooting fatigue all the time. It is one of the most useful intensity tools lifters can learn.
Key Takeaway
RIR is a practical way to measure training effort.
Actionable Tip
Aim for roughly 1–3 RIR on most working sets.
Scientific Reference
Helms et al.rireffortintensity