Reps in reserve are a practical way to measure how much effort you have left during a workout, helping you train smarter, avoid overtraining, and reach your fitness goals more efficiently.
In this episode, you will learn how NASM trainers use the concept of reps in reserve (RIR) to customize workouts based on what your body can handle each day, rather than following a rigid plan.
Hosts Wendy Batts and Ken Miller dive deep into how to gauge your remaining reps, when to adjust weight or intensity, and why factors like fatigue, mindset, and technical form matter for safe and effective progress. They explain the difference between concentric and technical failure, how to use tools like the rate of perceived exertion (RPE) scale, and how to align your sets and reps with specific goals including strength, hypertrophy, and power.
Whether you are a beginner or advanced lifter, you will come away understanding how to use RIR to get better results, keep good form, and reduce your risk of injury. Listeners will leave with actionable strategies for personal workouts or client training sessions that are grounded in NASM methods.
Chapters:
[00:00] What does “reps in reserve” mean in strength training?
[00:01:40] Why should workouts be flexible and not strictly follow the plan?[00:03:32] How should you pick or adjust weights for different rep ranges?[00:05:36] Why do trainers need to adapt workouts based on a client's condition that day?
[00:07:04] When should you push through fatigue and when should you back off?
[00:08:39] What is the difference between muscle fatigue and nervous system exhaustion?
[00:10:19] How does the RPE (rate of perceived exertion) scale relate to reps in reserve?
[00:14:58] Why do beginners struggle to accurately judge their reps in reserve?
[00:19:11] How does your workout goal (muscle gain, strength, power) determine how many reps in reserve you should have?
[00:23:37] How do compound and total body movements affect reps in reserve calculations?
[00:24:48] Why is maintaining speed and explosiveness important in power training using RIR?
[00:29:19] How do fatigue and technical breakdown signal when to end a set?
[00:31:36] Why is matching intensity and reps in reserve to your training phase important?
[00:33:09] What’s the benefit of training smarter by chasing intention over exhaustion?
Show References: Helms, E. R., Cronin, J., Storey, A., & Zourdos, M. C. (2016). Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training. Strength and conditioning journal, 38(4), 42–49https://blog.nasm.org/reps-in-reserve
If you like what you just consumed, leave us a 5-star review, and share this episode with a friend to help grow our NASM health and wellness community!
The content shared in this podcast is solely for educational and entertainment purposes. It is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek out the guidance of your healthcare provider or other qualified professional. Any opinions expressed by guests and hosts are their own and do not necessarily reflect the views of NASM.
Introducing NASM One, the membership for trainers and coaches. For just $35/mo., get unlimited access to over 300 continuing education courses, 50% off additional certifications and specializations, EDGE Trainer Pro all-in-one coaching app to grow your business, unlimited exam attempts and select waived fees. Stay on top of your game and ahead of the curve as a fitness professional with NASM One. Click here to learn more. https://bit.ly/4ddsgrm
