RPE vs RIR: which should you use?

RPE and RIR measure the same thing — how close a set was to failure — from two directions. Gript supports both; you pick one in Workout Settings.

RPE: Rate of Perceived Exertion#

RPE rates a set from 6 to 10, where 10 is maximum effort. Gript uses half-point steps and describes each value in plain language:

• 6 — Easy. Could do 4+ more reps.
• 7 — Moderate. Could do 3 more reps.
• 8 — Hard. Could do 2 more reps.
• 9 — Extremely hard. Could do 1 more rep.
• 10 — Max effort. No more reps possible.

RIR: Reps in Reserve#

RIR counts how many reps you had left in the tank. An RIR of 2 means you stopped two reps short of failure. It is the same information as RPE, mirrored: RIR 2 corresponds to RPE 8, RIR 0 to RPE 10.

Which should you use?#

• Use RIR if your program prescribes it (common in hypertrophy programs, e.g. "3 sets at 2 RIR") or if counting reps-left feels more concrete to you.
• Use RPE if your program prescribes it (common in powerlifting) or you are used to the 6–10 scale.

There is no wrong answer — pick whichever you can answer honestly right after a set. See how to turn on effort tracking, or convert between the two scales with the free RPE calculator.