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is your estimated one rep max
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total lift weight (including out of of bodyweight lifted during the exercise).
Weights and reps
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Weights are calculated based on the total lift weight (external weight + partial bodyweight lifted during the exercise).
The table below provides the predicted lift weight per number of reps in reserve (columns) and number of reps (rows).
For example, 0 RIR is a set completed to absolute failure (no more reps could have been done), 1 RIR is a set completed with 1 rep remaining, etc.
Generally, compound lifts should be done within 1-3 RIR. Learn more
| Reps | Number of Reps in Reserve | |||||
|---|---|---|---|---|---|---|
| 0 | 1 | 2 | 3 | 4 | 5 | |
| Weight () | ||||||