Adherence
Varying proximity-to-failure (RIR 4-1) allows for resistance training with lower session ratings of perceived exertion (RPE) compared to consistently training at 1 RIR, without compromising adaptations.
If you find constant high-intensity training (always 1 RIR) too stressful or fatiguing, try varying your intensity. Start your training blocks with easier sets (4 RIR) and gradually get harder (down to 1 RIR). This approach reduces your overall perceived stress (RPE) while still delivering the same strength and muscle gains as always training hard.
session RPEs were lower in RIR1-4 than in RIR1... Varying proximity-to-failure may not enhance short-term RT adaptations, but it allows RT with lower RPE.
Why this rating
Direct measurement of session RPE with statistical significance (P < 0.05) between groups.
Source
Influence of Varying Proximity-to-Failure on Muscular Adaptations and Repetitions-in-Reserve Estimation Accuracy in Resistance-Trained Individuals
Olli Martikainen et al. · Journal of Science in Sport and Exercise · 2025
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →