Let’s break them down.

• RPE – is a Rating of Perceived Exertion. Scores are usually 1-10 or 6-20. RPE is an effort-based rating and is more often used for cardiovascular training or rating an overall training session. In addition, it helps manage overall training stress and global fatigue. 
• RIR – is Repetitions In Reserve. Scores usually go from 0-5. RIR is a scale to determine proximity to failure in strength training. For example, 0 being you could not do another rep or failed at the last rep, 1 being that you could have done 1 more repetition at that load and so on. This scoring gives more accurate data on how taxing each lift is.
• 1 Rep Max – is a method of testing absolute strength. You work up to as heavy a single as you can manage. This data can help you determine what % of the load to use at your desired rep range. For example, 8 reps are 80% of your 1 rep max, and 10 reps are 75% of your 1 rep max. Over time, you can create your % strength profile versus using the group method.

Why are these important?

First up, I don’t believe 1 Rep Max testing is that important. Outside of strength sports, it’s not something I’d suggest considering. 

RIR and RPE can be helpful. On top of keeping a load log or log for your times/intensities in cardio, keeping a log of effort and fatigue can be a great way to ensure you are progressing in your training and watching your capacity to recover.

From recent research, we know that training to failure isn’t essential for strength or hypertrophy. Using RIR on your main lifts helps you decide whether or not to increase load or volume on the next set or session. Observing the scores of RIR and RPE across your workouts can help you manage your fatigue and guide you into using recovery protocols like deloads. 

Note: It takes a while to become proficient at using RIRs and RPEs. Some coaches say only to be used by experienced lifters, but I like to use them reasonably soon in someone’s training. The sooner you start using them, the more skilled and accurate you will become.

If you have a question for me, please feel free to join in my weekly Q&As which I host on my Instagram channel. 

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