Pick a load from your reps-in-reserve target.
Estimates are for general guidance only and are not medical advice. For a personalised plan, book a free guided tour at RPM Gym.
The RIR Calculator helps you select the optimal weight for your training goals. Input your one-rep max (1RM), the number of reps you performed, and your target reps in reserve (RIR). This tool then estimates the load you should use to achieve your desired RIR for a specific number of repetitions. It's a practical way to ensure your sets are challenging enough for progress without overtraining.
Your RIR calculation provides a weight recommendation to match your training intensity. A lower RIR (e.g., RIR 1-2) suggests a heavier load, suitable for strength and hypertrophy. A higher RIR (e.g., RIR 3-4+) indicates a lighter load, useful for technique practice, warm-ups, or active recovery. Use the recommended weight as a guideline, adjusting slightly based on how you feel during your workout.
To effectively use your RIR results, integrate them into your workout planning. If the calculator suggests a weight that feels too easy or too hard, adjust your 1RM input for future calculations to improve accuracy. Regularly re-evaluate your RIR targets as your strength improves. For personalized guidance on applying RIR principles to your training, book a free guided tour of RPM Gym to discuss your fitness goals with our coaches.
Reps in Reserve (RIR) is a training method where you intentionally leave a certain number of repetitions 'in the tank' before reaching muscular failure. For example, RIR 2 means you could have done two more reps.
RIR is a more objective measure focusing on the number of reps remaining. RPE is subjective, rating the intensity of a set on a scale of 1-10. While related, RIR provides a more direct measure for load selection.
RIR is most effective for compound strength exercises like squats, deadlifts, and bench presses, where muscular failure is clearly identifiable. It can be less precise for isolation exercises or exercises with complex motor patterns.
As you get stronger, your capabilities change. Re-evaluate your RIR targets and recalculate recommended loads every 4-6 weeks, or whenever you notice significant improvements in your strength or endurance.
Yes. Bring your result to a free tour or coaching conversation, and the RPM team can help connect it to a realistic training and nutrition plan.
Book a free guided tour at RPM Gym Abu Dhabi and turn your targets into a real plan.