[hlnx1]

A one-rep max test is unnecessary and risky for most beginners and endurance athletes.

A more practical method is reps in reserve (RIR):

• When you finish a set, ask how many more reps you could have done
• For strength work, leave 2-3 reps in reserve on most sets
• If you finish the set with 4-5 in reserve, it’s too light; with none left, it’s too heavy

The logic of effort scales: what is RPE and how do coaches use it?

How do you choose your weights?

[hlnx1]

An example: the plan says “squat 4 x 5, RIR 2”. If you do 5 reps at 60 kg with 4-5 more left in the tank, add 5-10 kg next set. If the fifth rep is hard but you could have squeezed out two more, you’re in the right place.

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