Adherence
Using a Repetitions in Reserve (RIR)-based Rating of Perceived Exertion (RPE) scale allows for more precise intensity prescription in resistance training compared to traditional percentage-based methods, particularly for near-limit loads, by automatically adjusting loads to match daily athlete capabilities.
Instead of guessing a fixed weight based on a past test, select a weight that feels like you could do 1-2 more reps with good form (RPE 8-9). If you finish the set and feel you could have done 3+ more, increase the weight next time. If you couldn't hit the reps, decrease the weight. This adjusts for your daily energy levels and ensures you are training at the right intensity for your goals.
A NEWLY DEVELOPED SCALE BASED ON HOW MANY REPETITIONS ARE REMAINING AT THE COMPLETION OF A SET MAY BE A MORE PRECISE TOOL. THIS APPROACH ADJUSTS LOADS AUTOMATICALLY TO MATCH ATHLETE CAPABILITIES ON A SET-TO-SET BASIS AND MAY MORE ACCURATELY GAUGE INTENSITY AT NEAR-LIMIT LOADS.
Why this rating
Based on a review of multiple studies (Hackett et al., Zourdos et al.) showing high correlation between estimated and actual RIR, though limited to specific exercises (squat, bench).
Source
Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training
Eric R. Helms et al. · Strength and conditioning journal · 2016
DOI 10.1519/ssc.0000000000000218
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