Intensity in a session can be based off a few things:
- How you’re feeling in session
- How difficult the session may be
- How NEW the session is to you.
When training with a coach, you have the luxury of having someone set the intensity for you.
- With program.
- With Weight selection.
- With Motivation.
On our own we don’t have the same luxury, so finding a way to dictate intensity becomes key when working out on our own.
A few scales and what they mean:
RPE or “Rate of Perceived Exertion”:
- A scale set to go from 1-10 reps, 1 being easy 10 being impossible.
- This can be useful when starting off because you can base it on former knowledge of exercises.
- Think back to the hardest thing you’ve done physically, that’s close to what 10 feels like.
RIR or “Reps in Reserve”:
- A system usually set between 0 and 5, with each number meaning how many more reps you could have done in that set.
- 0 Reps would mean that you couldn’t do any another rep, it would be your MAX for that weight.
- 5 would be if the weight felt light, and easy.
- Most training needs to be done needs to be done in the 1-3 range.
Notes:
- Using these scales are a nice way to gage your training for the day however, they do require a bit of practice.
- To know what a RPE 8 or RIR 2 feels like we must be able to push into those on a consistent basis in order to understand that feeling.
- Mastering the ability to drive your own intensity will lead to long term success in Fitness, knowing what your body is capable of and how to push to a particular level of intensity allows for more progress with less chance of setback.
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