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How hard to push

Reps in reserve: the simple scale Levlofit uses to set effort on every set.

3 min read

After a set, ask one question: how many more good reps could I have done? That number is your reps in reserve, or RIR.

Reps in reserve scale

  1. 0: Failure. No more reps possible with good form
  2. 1: Very hard. One rep left
  3. 2: Hard. Two reps left
  4. 3: Challenging. Three reps left
  5. 4+: Moderate. Four or more left

2 to 3RIR

is close enough to failure to build muscle[2]

30 to 100% of max

all build muscle when sets end near failure[2]

Do

  • End most working sets with 1 to 3 reps left
  • Keep form identical on the last rep
  • Leave an extra rep in hand while learning a lift

Avoid

  • Taking every set to total failure
  • Grinding reps with form breaking down
  • Trusting your RIR guess in the first week of a new lift

Moderate evidence

Beginners are less accurate at judging reps in reserve than experienced lifters, and get better with practice. Start conservative.[1]

Key points

  • Reps in reserve (RIR) is how many more good reps you could have done.
  • Most working sets should end 1 to 3 reps short of failure.
  • Beginners misjudge RIR at first: leave an extra rep while learning.

Up next

  • Learning a lift: Effort only counts with good form; learn how to learn a lift.

Sources

  1. [1] Zourdos MC et al. Novel resistance training-specific rating of perceived exertion scale measuring repetitions in reserve. J Strength Cond Res 2016;30(1):267-275.
  2. [2] Currier BS, D'Souza AC, Fiatarone Singh MA et al. American College of Sports Medicine position stand: Resistance training prescription for muscle function, hypertrophy, and physical performance in healthy adults: an overview of reviews. Med Sci Sports Exerc 2026.

General information from published guidelines, not medical advice, and not reviewed by a clinician. See a doctor for pain, illness, pregnancy or before hard training if you have a condition.