How to Measure Your Training Intensity!
Did you know training intensity is one of the most important factors in whether or not you make progress on your physique goals? If we don't challenge our muscles in the gym, they won't grow, so making sure we're giving it our full effort is crucial. That's why today we're going over two ways to assess your training intensity!
The two most common ways to prescribe training intensity within resistance training programming for the general population are "RPE" and "RIR." The Borg CR-10 Rating of Perceived Exertion (RPE) Scale is a perceived scale; RPE is an intensity that is gauged by how the client "feels." The Borg CR-10 RPE Scale was adapted from the original Borg RPE Scale of 6-20, which was for aerobic exercise.
The 0 below is an indication of zero effort, while the 10 is an indication of maximal effort, as strong of an effort as possible.
Reps In Reserve (RIR) refers to how many more reps you could perform before reaching failure. This indication will allow you to pick a weight according to the intensity prescribed for a specific exercise while also taking into consideration how you are feeling. Using RIR allows you to make sure you are using weights that leave you with the same intensity of training no matter your strength that day.