Adherence

Autoregulated resistance training using performance-based metrics (velocity, RIR, or RPE) optimizes adaptation by matching training stress to individual daily readiness and recovery, thereby reducing overtraining risk compared to fixed-load prescriptions.

Use tools like Reps in Reserve (RIR) or barbell velocity to decide your daily weights. If you feel fatigued or sluggish, lower the weight or reduce reps to maintain good form and velocity. If you feel great, push closer to failure or increase weight. This ensures you are training at the right intensity for your body on that specific day, rather than forcing a number that might be too hard or too easy.