An estimate of how many additional good repetitions could have been completed at the end of a set.
Why Repetitions in reserve matters
RIR helps prescribe effort without requiring failure and can adapt training to day-to-day performance.
A practical example
Finishing a set with two repetitions in reserve means approximately two more quality reps were possible.
Common mistake
Calling every difficult set zero RIR even when several repetitions remained.
Keep the context in mind.
Training and nutrition terms describe general principles. The right exercise, intensity or food target still depends on your experience, health, goals and schedule.
Personalised coaching
Apply the principle to your own training.
A definition is useful, but your programme still needs to match your experience, schedule, recovery and goals.
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