Autoregulation has become a popular concept in the strength training community. It allows athletes to adjust their training intensity based on how they feel on a given day, making workouts more personalized and potentially more effective. Two common autoregulation methods are the Rate of Perceived Exertion (RPE) and Reps in Reserve (RIR) systems. In this guide, we'll break down these methods, compare them with traditional percentage-based training, and help you understand how to incorporate autoregulation into your routine.
What is Autoregulation?
Autoregulation is a training strategy that adapts to the lifter's performance and recovery on any given day. Instead of following a rigid plan, athletes adjust their workouts based on current physical and mental readiness. This approach can help prevent overtraining, reduce injury risk, and optimize progress.
Understanding RPE
What is RPE?
RPE stands for Rate of Perceived Exertion. It is a subjective measure of how hard a set feels on a scale of 1 to 10. A higher RPE indicates a more challenging set, while a lower RPE suggests an easier effort. Here’s a quick breakdown:
RPE 10: Maximum effort, cannot do more reps
RPE 9: Could do one more rep
RPE 8: Could do 2 more reps
RPE 7: Could do 3 more reps
RPE 6: Could do 4 more reps
RPE 5 and below: Very light effort
Using RPE in Training
When using RPE, athletes select a target RPE for their sets. For example, if the goal is to perform a set of 5 reps at RPE 8, the lifter would choose a weight that allows them to complete the set with about 2-3 reps left in the tank.
Understanding RIR
What is RIR?
RIR stands for Reps in Reserve. It measures how many more repetitions a lifter believes they could perform before reaching failure. RIR is closely related to RPE but is often considered more intuitive for some athletes. Here’s how it works:
0 RIR: No reps left in reserve (equivalent to RPE 10)
1 RIR: One rep left in reserve (equivalent to RPE 9)
2 RIR: Two reps left in reserve (equivalent to RPE 8)
3 RIR: Three reps left in reserve (equivalent to RPE 7)
Using RIR in Training
To use RIR, lifters decide on their desired RIR for a set and choose a weight accordingly. For instance, if the plan is to perform a set of 5 reps with 2 RIR, the lifter would select a weight they can lift for about 7 reps but stop at 5.
Comparing Autoregulation to Percentage-Based Training
What is Percentage-Based Training?
Percentage-based training prescribes weights based on a percentage of the lifter’s one-rep max (1RM). For example, a program might call for 3 sets of 5 reps at 75% of the lifter’s 1RM. This method is straightforward but does not account for daily fluctuations in performance and recovery.
Pros and Cons
Percentage-Based Training:
Pros:
Structured and easy to follow
Effective for tracking progress
Suitable for those who need clear guidelines
Cons:
Does not account for daily variations in strength
Can lead to overtraining if the lifter is fatigued
Less flexible and may not suit advanced athletes with specific stress needs
RPE and RIR:
Pros:
Adaptable to daily performance and readiness
Can prevent overtraining and reduce injury risk
Promotes self-awareness and mindful lifting
Cons:
Requires experience and honesty in assessing effort
May be challenging for beginners to use accurately
Subjective and can vary between lifters
Incorporating Autoregulation into Your Training
For Beginners
If you're new to autoregulation, start by integrating RPE or RIR into a few accessory lifts. Practice assessing your effort and adjust your weights accordingly. Over time, you can apply these methods to your main lifts.
For Intermediate and Advanced Lifters
More experienced athletes can use autoregulation for their entire program. Begin with a hybrid approach, combining percentage-based training with RPE or RIR. For example, use percentages for your main lifts and autoregulation for accessory work. Gradually transition to a fully autoregulated program as you become more comfortable.
Autoregulation through RPE and RIR can transform your training by making it more responsive to your body's needs. While percentage-based training provides structure, autoregulation offers flexibility and adaptability. By understanding and incorporating these methods, you can optimize your workouts, enhance your performance, and achieve your strength goals more effectively. Start experimenting with RPE and RIR today, and experience the benefits of a personalized approach to strength training.
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