{"id":2007,"date":"2026-07-20T09:43:21","date_gmt":"2026-07-20T09:43:21","guid":{"rendered":"https:\/\/mypeakapp.com\/rpe-rir-esfuerzo\/"},"modified":"2026-07-20T09:43:28","modified_gmt":"2026-07-20T09:43:28","slug":"rpe-rir-esfuerzo","status":"publish","type":"post","link":"https:\/\/mypeakapp.com\/en\/rpe-rir-esfuerzo\/","title":{"rendered":"RPE and RIR: how to measure the effort of your sets"},"content":{"rendered":"

RPE and RIR are two ways to measure the effort of your sets<\/strong> without relying solely on the weight you lift. Instead of focusing only on the bar's weight, these tools tell you how close you are to muscle failure in each set. And that information is invaluable for better training.<\/p>\n

Controlling your effort is what separates those who make consistent progress from those who are just winging it. If you always train to failure, you'll burn out. If you hold back too much, you won't provide enough stimulation. In this guide, we explain what RPE and RIR are, how they differ, and how to apply them set by set to get the most out of every workout.<\/p>\n

What are RPE and RIR?<\/h2>\n

The RIR (from English Reps In Reserve<\/em>, (reps in reserve) measures how many more repetitions you could have done at the end of a set before reaching failure. If you finish a set of squats and feel like you still had two reps left, that workout has an RIR of 2.<\/p>\n

The RPE (from English) Rate of Perceived Exertion<\/em>, (Perceived exertion) measures how hard the effort has been on a scale of 1 to 10. It originates from the Borg scale<\/a>, It is widely used in exercise physiology. In strength training, it has been adapted to a 10-point scale where an RPE of 10 means maximum effort, with no repetitions allowed.<\/p>\n

Both concepts measure the same thing from different angles: proximity to failure. That's why they are directly related, and many coaches use them together.<\/p>\n

RPE and RIR: how do they differ?<\/h2>\n

The difference is simple. RIR counts repetitions you can't do. RPE rates your perceived exertion. In practice, they're two sides of the same coin and can be directly converted.<\/p>\n

An RPE of 8 is equivalent to leaving 2 repetitions in reserve, that is, an RIR of 2. An RPE of 10 is equivalent to an RIR of 0: you have reached failure. This relationship allows you to choose the system that is most intuitive for you and translate it when needed.<\/p>\n

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RPE and RIR help you know how much margin you have left in each series.<\/figcaption><\/figure>\n

Table of equivalences between RPE and RIR<\/h2>\n

This table summarizes how both scales correspond and what sensation you should feel at each level. Keep it handy for the first few weeks until you become familiar with the sensations.<\/p>\n\n\n\n\n\n\n\n\n\n\n
RPE<\/th>\nRIR<\/th>\nSensation<\/th>\n<\/tr>\n<\/thead>\n
10<\/td>\n0<\/td>\nTotal failure, you can't even do one more.<\/td>\n<\/tr>\n
9,5<\/td>\n0-1<\/td>\nPerhaps one more, with technique pushed to the limit<\/td>\n<\/tr>\n
9<\/td>\n1<\/td>\nA clear repeat in reserve<\/td>\n<\/tr>\n
8<\/td>\n2<\/td>\nTwo reps in reserve, hard but controlled effort<\/td>\n<\/tr>\n
7<\/td>\n3<\/td>\nThree reps in reserve, still comfortable pace<\/td>\n<\/tr>\n
5-6<\/td>\n4-5<\/td>\nLight effort, useful for technique or warm-up<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

How to use RIR in your work series<\/h2>\n

For most people looking to gain muscle, the most efficient range is between an RIR of 0 and 3, that is, an RPE of 7 to 10. Working too far from failure provides little stimulation, and reaching failure on every set generates fatigue that doesn't compensate.<\/p>\n

A practical way to organize it is this:<\/p>\n