When it comes to optimising your workouts at Momentum Performance Training in Port Melbourne, understanding different methods to measure and regulate the intensity of your training is crucial. Three common approaches are RPE (Rate of Perceived Exertion), RIR (Reps in Reserve), and percentage-based strength training. Here’s a breakdown of each method:

RPE (Rate of Perceived Exertion)

RPE is a subjective scale that gauges how hard you perceive your effort during a workout. The scale ranges from 1 to 10, with 1 being very light and 10 being maximum effort. Using RPE, you assess the difficulty of the exercise based on how it feels to you personally. This method allows for flexibility and adjustment based on your individual capabilities and is generally used for strength-based movements with lower rep ranges (1-5 reps).

RIR (Reps in Reserve)

RIR measures how many repetitions you have left “in the tank” before reaching failure. For instance, if you perform a set and feel you can do 2 more reps before reaching failure, your RIR would be 2. This method helps you gauge your effort and adjust your training intensity accordingly. RIR is commonly used for hypertrophy-based movements with 5+ reps.

Percentage-Based Strength Training

This method involves prescribing your training load as a percentage of your one-repetition maximum (1RM). For example, if your 1RM for a particular exercise is 100 pounds and your program calls for 80% intensity, you would lift 80 pounds. Percentage-based training provides a standardised and measurable approach to training intensity.

Summary

  • RPE: Measures how hard a workout feels on a scale of 1 to 10. Ideal for strength-based movements with lower reps.
  • RIR: Focuses on how many reps you have left before failure. Best for hypertrophy-based movements with higher reps.
  • Percentage-Based Strength Training: Uses a predetermined percentage of your 1RM for a structured and measurable approach to intensity.

Each method has its benefits and can be used to tailor your training intensity based on your goals and preferences. At Momentum Performance Training, we incorporate these methods to help you achieve optimal results and push your limits safely and effectively.