077 - Reps in Reserve: Smarter Strength for Special Populations
Training intensity is the engine of progress, but for special populations, pushing to failure isn’t always safe or smart. Traditionally, resistance training (RT) programs rely on one-rep maxes (1RM), velocity tracking, or perceived effort to prescribe load. But each has flaws, especially in clinical or tactical rehab settings. This review highlights Repetitions in Reserve (RIR) as a reliable, low-cost alternative that preserves performance outcomes while prioritizing safety and adaptability.
What They Found:
This review assessed existing methods for prescribing RT intensity, %1RM, velocity-based training (VBT), and rate of perceived exertion (RPE)—and evaluated their limitations in populations with chronic disease, injury, or age-related restrictions.
The RIR method was explored as a superior approach, measuring how many reps an individual has "left in the tank" before failure.
Researchers outlined multiple RIR-based scales, such as the Estimated Reps to Failure (ERF) and RPE-RIR models, and reviewed validation studies across both healthy and clinical populations.
Results showed RIR methods offer high accuracy when used consistently, particularly when approaching muscular failure. It also integrates well with real-time adjustments, minimal equipment, and patient-driven autoregulation.
What This Means:
RIR allows coaches and clinicians to estimate training intensity without needing maximal strength testing or expensive devices. It works across populations and can be easily taught and monitored. Unlike %1RM, RIR respects daily fluctuations in strength and fatigue. Unlike velocity-based training, it requires no tech. Unlike RPE, it focuses more precisely on performance potential rather than generalized effort.
For tactical rehab and performance settings, RIR bridges safety and stimulus, making it ideal for programming in diverse, unpredictable environments.
Tactical Implications:
Ditch the max tests: RIR eliminates the need for risky or exhausting 1RM assessments in clinical and tactical rehab.
Train smarter with low-tech tools: No velocity devices or apps required—just smart coaching, observation, and athlete education.
Improve adherence through autonomy: RIR gives athletes control over their effort while still hitting intensity targets. This boosts buy-in and reduces burnout.
Prescribe with precision: Use structured RIR levels to match program goals: high RIR for power and velocity, low RIR for strength and hypertrophy.
Scale intensity for any setting: From MS to post-op knee rehab to tactical deconditioned populations, RIR adjusts to real-time capacity.
Questions To Consider:
Are you still relying on outdated or unsafe methods like %1RM in fragile populations?
How would integrating RIR change your daily programming?
Are your athletes or patients aware of how close they are to true failure?
Could RIR enhance autonomy and motivation in self-directed sessions?
How do you educate your team on autoregulation without tech?
Maroto Izquierdo, Sergio & Lopez-Ortiz, Susana & Peñín-Grandes, Saúl & Santos-Lozano, Alejandro. (2024). Repetitions in Reserve: An Emerging Method for Strength Exercise Prescription in Special Populations. Strength & Conditioning Journal. 47. 10.1519/SSC.0000000000000876.