What Are RPE and RIR?
In weight training, measuring and managing training intensity is essential for continuous progress. RPE (Rate of Perceived Exertion) and RIR (Reps In Reserve) are more intuitive and flexible methods of intensity regulation than 1RM percentages.
Mastering RPE and RIR provides:
Precise Intensity Control: Auto-regulates to daily condition
Overtraining Prevention: Prevents excessive fatigue accumulation
Optimized Progress: Balance between under and overtraining
Flexible Programming: Effective training without 1RM testing
RPE (Rate of Perceived Exertion)
What is the RPE Scale?
Definition: Subjectively perceived exercise intensity measured on a 1-10 scale
The RPE scale originated from the Borg scale and was adapted for powerlifting and weight training by Mike Tuchscherer.
The 10-Point RPE Scale
RPE 10: Maximum effort, RIR 0 - Could not do one more, failure
RPE 9.5: Near maximum - Not with perfect form, maybe with breakdown
RPE 9: Very hard, RIR 1 - Definitely 1 more rep possible
RPE 8.5: Hard - 1 rep certain, 2 uncertain
RPE 8: Hard, RIR 2 - Definitely 2 more reps possible
RPE 7.5: Moderate-hard - 2 reps certain, 3 uncertain
RPE 7: Moderate intensity, RIR 3 - Definitely 3 more reps possible
RPE 6: Moderately hard, RIR 4 - Comfortable, 4 more possible
RPE 5: Normal, RIR 5+ - Easy, many left
RPE 1-4: Very light - Warm-up level
RPE Usage Example
Example: Squat 5 reps @ RPE 8
After completing 5 reps
Could do 2 more with perfect form
3 reps not possible
This is RPE 8 (RIR 2)
RIR (Reps In Reserve)
What is RIR?
Definition: Number of repetitions remaining at set completion
RIR is the inverse concept of RPE but more intuitive. It answers the question "How many more could I have done?"
RIR Scale
RIR 0: Could not do one more (RPE 10) - 1RM testing, peaking
RIR 1: 1 rep left (RPE 9) - Intensity block, heavy loads
RIR 2: 2 reps left (RPE 8) - Hypertrophy, strength training
RIR 3: 3 reps left (RPE 7) - Volume block, skill practice
RIR 4+: 4+ reps left (RPE 6 or less) - Warm-up, deload
RIR Usage Example
Example: Bench Press 8 reps @ RIR 2
Complete 8 reps
Choose weight allowing 2 more reps
Use weight where 10 total reps possible, perform only 8
This is RIR 2 (RPE 8)
RPE vs RIR: Which to Use?
Advantages of RPE
Finer Control: Adjustable in 0.5 increments (RPE 8.5)
Standardized: Widely used in powerlifting community
Research-Based: More scientific literature
App Support: Most training apps use RPE
Advantages of RIR
More Intuitive: "How many left?" is easier to understand
Beginner-Friendly: Simpler scale
Immediate: Can judge right after set
Specific: Expressed in clear numbers
Recommended Approach
Beginners: Start with RIR to understand concepts
Intermediate: Switch to RPE for finer control
Advanced: Use both, apply situationally
Using RPE/RIR Accurately
1. Calibration
Purpose: Align subjective perception with actual ability
Method:
Failure Testing:
Start with light weight
Perform to actual failure
Record how many more you thought possible
Video Analysis:
Record sets on video
Observe bar speed decline
Check difficulty of last rep
Regular Recalibration:
Failure test every 4-6 weeks
Check perception vs reality gap
Adjust as needed
2. Judging by Bar Speed
Bar Speed and RPE Relationship:
RPE 6-7: Bar moves fast and smoothly
RPE 8: Bar speed slightly slower, still controlled
RPE 9: Bar speed noticeably slow, difficult
RPE 10: Bar stops or fails
Tip: Bar speed is an objective indicator, useful for calibrating subjective RPE.
3. Applying RPE to Rep Ranges
Low Reps (1-5):
RPE judgment is easier
Each rep clearly distinct
Recommended: RPE 7-9
Medium Reps (6-12):
RPE judgment is moderate
Most common range
Recommended: RPE 7-8.5
High Reps (15+):
RPE judgment is difficult
Hard to distinguish muscle burn from actual capacity
Recommended: Use RIR 3-5
4. Common Mistakes
Mistake 1: Overestimating RPE
Problem: Thinks harder than it actually is
Cause: Confusing discomfort with actual fatigue
Solution: Regular failure testing for calibration
Mistake 2: Every Set RPE 10
Problem: Unsustainable, overtraining
Cause: "Harder = better" misconception
Solution: Adhere to programmed RPE
Mistake 3: Lack of Consistency
Problem: Same RPE varies day to day
Cause: No standard, emotional judgment
Solution: Establish clear criteria, maintain logs
Mistake 4: Using RPE for Warm-ups
Problem: Warm-ups become too hard
Cause: Applying RPE to all sets
Solution: Use fixed weights/percentages for warm-ups
RPE/RIR Guide by Training Goal
Strength Development
Goal: Maximum strength improvement
Rep Range: 1-5 reps
Recommended RPE: 7-9
Recommended RIR: 1-3
Sets: 3-6 sets
Examples: Squat 5x3 @ RPE 8, Deadlift 3x5 @ RIR 2, Bench Press 4x2 @ RPE 9
Hypertrophy
Goal: Muscle mass increase
Rep Range: 6-12 reps
Recommended RPE: 7-9
Recommended RIR: 1-3
Sets: 3-5 sets
Examples: Bench Press 4x8 @ RPE 8, Rows 3x10 @ RIR 2, Leg Press 4x12 @ RPE 7.5
Muscular Endurance
Goal: Endurance improvement
Rep Range: 15-20+ reps
Recommended RPE: 6-8
Recommended RIR: 2-4
Sets: 2-4 sets
Examples: Leg Extensions 3x20 @ RIR 3, Cable Rows 3x15 @ RPE 7
Skill Work
Goal: Movement pattern perfection
Rep Range: 3-5 reps
Recommended RPE: 5-7
Recommended RIR: 3-5
Sets: 5-10 sets
Examples: Snatch 8x3 @ RPE 6, Front Squat 6x3 @ RIR 4, Power Clean 10x2 @ RPE 7
Creating RPE-Based Programs
Weekly Structure Example - Linear Periodization (12 weeks)
Weeks 1-4: 8x4 @ RPE 7 - Volume accumulation
Weeks 5-8: 6x4 @ RPE 7.5-8 - Intensity increase
Weeks 9-11: 3-5x5 @ RPE 8-9 - Peaking
Week 12: Deload @ RPE 5-6 - Recovery
Daily Undulating Periodization (DUP)
3x per week training
Monday - Volume: Squat 5x8 @ RPE 7, Bench Press 5x8 @ RPE 7
Wednesday - Medium: Squat 4x6 @ RPE 8, Bench Press 4x6 @ RPE 8
Friday - Intensity: Squat 5x3 @ RPE 8.5, Bench Press 5x3 @ RPE 8.5
Auto-regulation
Concept: Automatically adjust weight based on daily condition
Method:
Set Goal: Squat 5 reps @ RPE 8
Perform First Set: 225lbs x 5
Evaluate RPE:
Was RPE 7 → Increase weight (235lbs)
Was RPE 8 → Maintain (225lbs)
Was RPE 9 → Decrease weight (215lbs)
Continue Next Set: With adjusted weight
RPE and 1RM Percentage Comparison
Approximate Conversion Table
1 rep: RPE 7=87%, RPE 8=92%, RPE 9=97%, RPE 10=100%
3 reps: RPE 7=81%, RPE 8=86%, RPE 9=91%, RPE 10=95%
5 reps: RPE 7=76%, RPE 8=81%, RPE 9=86%, RPE 10=89%
8 reps: RPE 7=70%, RPE 8=76%, RPE 9=81%, RPE 10=84%
10 reps: RPE 7=67%, RPE 8=73%, RPE 9=78%, RPE 10=80%
Note: This table is a general guide only; individual variation is significant.
Advanced RPE Techniques
1. Using RPE Ranges
Method: Squat 5 reps @ RPE 7-8
Feeling good: Push to RPE 8
Feeling bad: Stop at RPE 7
Balance of flexibility and structure
2. Top Set + Backoff
Structure:
Top Set: 1x5 @ RPE 9 (heaviest weight)
Backoff Sets: 3x5 @ RPE 7-8 (reduced weight)
Benefit: Captures both high intensity and volume
3. RPE Pyramid
Structure: Set 1: RPE 7, Set 2: RPE 7.5, Set 3: RPE 8, Set 4: RPE 8.5, Set 5: RPE 8 (backoff)
4. Cluster Sets
Method: 3x(2+2+2) @ RPE 9
Perform 2 reps → 15 sec rest → Perform 2 reps → 15 sec rest → Perform 2 reps → Set complete
Each mini-set at RPE 9
Conclusion
RPE and RIR are powerful tools for scientifically managing training intensity. They're more flexible and intuitive than 1RM percentages and can reflect daily condition.
Key Takeaways:
RPE is subjective intensity, RIR is reps remaining
Regular calibration improves accuracy
Use appropriate RPE/RIR ranges for your goal
Verify objectively with bar speed and form
Identify patterns through consistent logging
Practical Application Tips:
Beginners: Start with RIR 2-3
Intermediate: Utilize RPE 7-8.5 range
Advanced: Apply auto-regulation and advanced techniques
All Levels: RPE 10 only for peaking/testing!