Strength · Go further · 03
Strength: How Hard Should a Set Feel?
Intensity is how hard you're working. It's important to challenge your muscles enough to adapt, without risking injury.
For building muscle and strength, most sets should feel like a 7–9 out of 10
There are two simple ways to measure how hard a set was.
Rate of perceived exertion (RPE)
RPE is a 1–10 scale of how hard a set felt. 1 is barely any effort. 10 is everything you've got.
Reps in reserve (RIR)
RIR is how many more reps you could have done before you couldn't do another. If you stop but could have done 3 more, your RIR is 3.
Where to aim
- Building muscle and strength: RPE 7–9.
About 1–3 reps left in the tank. - Learning a new movement: RPE 4–6.
Lighter, while you get familiar with the exercise.
Hard enough to challenge you, never so hard you risk injury.
General information, not medical advice. If you've an existing condition or injury, or you're unsure about starting something new, speak to a qualified professional first.
Strength · 03