Two ways to measure how hard you’re training. Here’s when to use each.
Both RPE and RIR are tools for autoregulation—adjusting your training based on how you feel rather than following fixed percentages. They help you train hard enough to stimulate growth without constantly burying yourself.
RPE uses a 1-10 scale where 10 is absolute maximum effort—you couldn’t do another rep if someone paid you. Originally developed for cardio (the Borg scale), it was adapted for resistance training by powerlifter Mike Tuchscherer.
RIR is more direct: how many more reps could you have done before failure? If you finished a set and could have done 2 more, that’s 2 RIR. Zero RIR means you hit failure.
Research consistently shows that training within 1-3 reps of failure (RPE 7-9 / 1-3 RIR) produces similar hypertrophy to training to failure—but with less fatigue.
Going to failure on every set isn’t necessary and creates excessive fatigue that can limit overall training volume.
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