RPE and RIR: how heavy was your work set?
The difference between perceived effort and reps in reserve, with a practical example for your training log.
What do RPE and RIR mean?
RIR stands for repetitions in reserve: your estimate of how many more repetitions you could have done with the same performance. So at 2 RIR you think that two more repetitions were possible.
The RIR-based RPE scale links that estimate to effort: RPE 10 corresponds to 0 RIR, RPE 9 to 1 RIR and RPE 8 with 2 RIR. This is the strength training variant of RPE; do not confuse it with other effort scales.
An example after your set
You do eight bench press reps and think two more clean reps were possible. Then record eight repetitions and approximately 2 RIR. This example does not specify a target RIR; it shows how to describe your set.
An estimate, not a measurement
Your assessment may differ, especially with an unfamiliar exercise. Therefore, compare sets together with weight, repetitions and execution. RPE is not automatically better than a percentage scheme; both direct your training in a different way.
Sources
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