How to Choose the Right Weight for Your Workouts
Why Choosing the Right Weight Matters
One of the most common questions clients ask in the gym is:
“How heavy should I lift?”
Too light, and you won’t see much progress.
Too heavy, and your form breaks down—raising injury risk and slowing results.
A simple method called Reps in Reserve (RIR) can help you find the sweet spot. It’s an effective, safe way to select the right resistance for each exercise—without needing complicated calculations or knowing your one-rep max.
What Is Reps in Reserve (RIR)?
Reps in Reserve (RIR) describes how many repetitions you could still perform with good form at the end of a set.
Example:
You complete 10 reps of bench press.
You feel like you could have done 2 more reps with solid form.
Your RIR = 2.
RIR helps measure training intensity and ensures you’re working hard enough to improve—without pushing to unsafe failure every set.
Why RIR Works Better Than Guessing
Many lifters use percentages of their 1-rep max (1RM) to choose weights, but this approach doesn’t account for:
Daily energy levels
Stress or sleep quality
Fatigue from previous workouts
RIR automatically adjusts for how you feel that day, helping you train at the right intensity while maintaining proper technique.
It’s also helpful if you don’t know your 1RM (which is true for most recreational lifters).
How Hard Should You Train? Understanding the RIR Scale
Here’s a simple guide:
RIR 4–6: Light effort (warm-ups, recovery work)
RIR 3: Moderate challenge
RIR 2: Hard but sustainable (great for most training)
RIR 1: Very challenging
RIR 0: Maximum effort / failure
Most progress happens when you train close to failure—but not at failure every set.
RIR vs. Training to Failure
Training to failure can build strength and muscle, but doing it too often can:
Increase fatigue
Slow recovery
Impact hormone levels
Stall progress
Leaving 1–3 reps in the tank delivers great results while protecting recovery and performance.
How to Use RIR in Your Workouts
Step-by-Step
Pick your weight
Perform your set with good form
Ask yourself:
“How many more reps could I do safely?”Adjust next set if needed
Too easy → add weight
Too hard → reduce weight
Recommended RIR for Different Goals
RIR can be used across training styles:
Muscle Building (Hypertrophy)
Reps: 6–12
RIR: 1–3
Push closer to failure on the last set of isolation exercises.
Strength Training
Reps: 1–5
RIR: 1–2
Occasionally train to failure when testing strength.
Power / Athletic Training
Reps: 1–5 (strength) or 8–10 (power)
RIR: 2–4
Stop before fatigue slows movement.
These ranges help balance progress with recovery and safety.
RIR vs. RPE (Rate of Perceived Exertion)
Both measure effort:
RIR: How many reps you have left
RPE: How hard the set felt (1–10 scale)
Example:
RPE 8 ≈ RIR 2 (hard effort, 2 reps left)
Using both together can improve awareness and consistency.
Tips for Beginners
If you’re new to lifting, estimating RIR takes practice:
Start conservative
Focus on technique
Track how sets feel
Work with a trainer (👋)
Over time, you’ll develop a strong sense of your limits.
Why Ginger Mountain Fitness Uses RIR With Clients
At Ginger Mountain Fitness, we use RIR because it helps clients:
Train safely
Build confidence
Progress consistently
Avoid burnout and injury
It keeps workouts effective without guessing or overthinking.
Takeaway
If you want a simple rule:
Finish most sets feeling like you could do 1–3 more reps with good form.
That’s where progress lives.
Want Help Applying This in Your Training?
If you’re unsure how to choose weights or structure your workouts, I’d love to help you dial it in. Smart training beats guesswork—every time.
-Matt Sheaff, Ginger Mountain Fitness
