Some of the most common questions I get online are:
How heavy are you lifting?
How heavy should I be lifting?
And what weight should I start with?”
It’s an important topic to discuss because most people are either lifting too heavy and getting beat up…or lifting too light and not actually making progress.”
I’m going to show you exactly how I choose the right weight, why this method becomes more important as we get older, and how to find the right weight even if you’re newer to lifting.
WHY ‘THE RIGHT WEIGHT’ MATTERS MORE AS WE AGE
When you’re younger, you can get away with a lot in training.
Bad form.
Ego lifting.
Grinding reps every session.
But as you get older, the margin for error gets smaller.
The goal of training shouldn’t be to just survive each workout.
It should be to train in a way you can recover from… and repeat consistently.
That’s the key to long-term results. And that’s where reps in reserve comes in.”
WHAT REPS IN RESERVE (RIR) IS — SIMPLE EXPLANATION
Reps in reserve simply means how many more repetitions you could have done in a set before reaching failure.
That could be muscular failure, where the muscle literally can’t produce another rep, or technical failure, where you can’t perform another rep with good form.
For example, if you do a set of 8 reps and at the end you feel like you could’ve done 2 more clean reps, your RIR is 2.
Reps in reserve helps gauge intensity, balance effort with recovery, and adjust training based on how you’re feeling on any given day—while still making progress.
Instead of asking, “How heavy should this be?’” Ask, “How close to failure should I be?”
“For most people, especially 30, 40, 50+, training with 1–3 reps in reserve is the sweet spot.”
You’ll see great results while keeping injury risk as low as possible.
WHY I USE RIR TO FIND THE RIGHT WEIGHT
Your strength changes day to day, especially as you get older.
Sleep.
Stress.
Nutrition.
Fatigue
Aches and pains.
Prescribed weights and percentages don’t account for the ups and downs of life.
Reps in reserve does.
RIR auto-regulates your training.
You might have a day where you’re crushing weight and feel amazing.
And the very next day—because of poor sleep, stress at work and or your kids are driving you crazy—you just don’t have that extra push you had the day before.
Using reps in reserve allows the weight to match how strong you actually are that day.
You’re still putting in quality work—but you’re training safely.
The right weight is one that’s very challenging without forcing sloppy reps.
WHY PERCENTAGES & PRESCRIBED WEIGHTS CAN BE RISKY AS WE GET OLDER
I’ve followed percentage-based programs before, and I also did CrossFit for a while where prescribed weights are common.”
They worked. I got stronger, I saw results and I also got hurt more often.
Here’s the problem with those methods.
Your max from six months ago—or even last week—doesn’t care how your joints feel or how tired you are today.
Percentages and prescribed weights force you to chase numbers even when your body might not be ready for it.
As you get older, forcing specific weights exponentially increases the risk of tweaks and injuries.
Reps in reserve allows you to train hard without forcing it.
HOW RIR SHOULD FEEL (IMPORTANT CLARIFICATION)
One thing I want to be clear on—training with reps in reserve does not mean sacrificing form.
Your sets should always feel:
- Challenging
- Focused
- And Controlled
If your form is breaking down early, the weight is too heavy.
If you finish a set feeling like you could’ve done ten more reps, it’s obviously too light.”
As you approach 1–3 reps in reserve, your reps should slow down—but your technique should stay the same.
The goal is strong effort with complete control.
FOR NEWER LIFTERS: HOW TO FIND THE RIGHT WEIGHT USING WARM-UP SETS
If you’re newer to lifting and don’t know your limits yet, warm-up sets are the best way to find the right weight.
“Let’s use a bent-over row as an example. Say your workout calls for 3 sets of 8 reps.”
1️⃣ Start very light
Your first set is just information. Hit 8–10 reps to get moving and dial in technique.
2️⃣ Gradually add weight
Do 3–4 warm-up sets, increasing the weight in small jumps. Perform 4–6 reps per warm-up set with minimal rest. Be quick and intentional so you’re not spending all day warming up.
3️⃣ Ask after each set:
“Could I have done 2–3 more clean reps?”
- If yes → keep going
- If no → that’s likely a good working weight to start with
This process takes time. Everyone is different.
Some people are naturally better at pushing close to failure safely than others.
Take your time, and always prioritize safe, controlled training above all else.
WHY THIS METHOD BUILDS LONG-TERM PROGRESS
Using reps in reserve blends science with what actually works in the real world.
You’ll build strength, muscle, and confidence—without constantly risking injury.
You’ll recover better. Move better. And maybe most importantly, you’ll train more consistently.
And that’s how you stay strong, athletic, and lean for life.
TO WRAP THINGS UP
If you’ve been lifting too heavy and constantly feeling beat up, stop chasing numbers and start chasing quality.
If you’ve been lifting too light and leaving gains on the table, it’s time to increase effort and intensity.
Try using reps in reserve and train with more intention.
If you want programs that give you structure and take the guesswork out of the equation, tap this link 👉🏻 www.jtmfit.com
I’ll talk to you soon.
⁃ Jay
