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Submaximal Training for Strength: Training smarter with RPE/RiR

Strength training is typically associated with pushing limits and testing one rep maxes (1RM). However, maxing out or on lifts each session, week after week, isn’t the way we build strength. Recent research and practical applications have shown the effectiveness of submaximal training for building strength, enhancing recovery, and improving long-term performance.

So what Submaximal Training? How does it work? and how can we implement Rate of Perceived Exertion (RPE) or Reps in Reserve (RiR) to make our training more effective?

What Is Submaximal Training?

Submaximal training involves performing exercises at intensities below your maximal capacity. Rather than constantly chasing a new PR or hitting lifts near to your one-rep max (1RM) each session, submaximal training emphasises performing more reps with lighter weights or stopping sets shy of failure. Typically, the working weight is kept around 60-85% of 1RM, increasing the targeted RPE each week.

This approach may seem counterintuitive, but it offers several benefits, including:

• Reduced injury risk
• Enhanced recovery
• Avoid burnout and manage fatigue
• Increased training volume and frequency
• Improved technique

Why Submaximal Training Works

Strength gains are driven by progressive overload and neural adaptations, both of which can be achieved through consistent submaximal training. By training below maximal loads, we can accumulate more total volume and practice proper technique without the strain and fatigue that comes with maximal lifts. Additionally, submaximal training allows for more frequent training sessions, promoting better skill acquisition and neuromuscular efficiency.

Furthermore, training with moderate loads provides enough stimulus to promote hypertrophy, which indirectly contributes to strength gains. The ability to repeatedly perform quality reps also allows us to refine our technique, which becomes critical when the time comes for attempting maximal lifts.

The Role of RPE/RiR

Rate of Perceived Exertion (RPE) is a self-assessment tool that allows you to gauge the difficulty of a set on a scale of 1 to 10. In strength training, an RPE of 10 means maximal effort, where no more reps could be performed, while an RPE of 7 might indicate that 3 reps are still left “in the tank.”

Using RPE in submaximal training offers several advantages:

• Auto-Regulation: It allows lifters to adjust training loads based on daily readiness, accounting for factors like fatigue, stress, and sleep quality.
• Improved Recovery: Staying away from maximal effort (RPE 9-10) promotes better recovery and reduces injury risk.
• Volume Control: RPE can be used to manage training volume effectively, ensuring enough stimulus without overreaching.

Here’s a quick breakdown of the RPE scale for strength training:

• RPE 1-3: Very light effort, suitable for warm-ups or active recovery.
• RPE 4-6: Moderate effort, ideal for technique work and building a solid foundation.
• RPE 7-8: Challenging but manageable effort, perfect for submaximal training and hypertrophy.
• RPE 9-10: Near-maximal to maximal effort, reserved for testing 1RM or peaking phases.

Implementing Submaximal Training with RPE

To effectively integrate RPE and Submaximal training into your training program, consider the following guidelines:

• Establish a Baseline: Determine your estimated 1RM (Be honest, overestimating will inhibit progress) and create a plan where most training occurs between RPE 6 to 8, progressively overloading each week, promoting steady strength gains without overstressing the nervous system.
• Use Reps in Reserve (RIR): An RPE of 7 typically corresponds to having around 3 reps left in the tank, while RPE 8 corresponds to 2 reps left.
• Track Progress: Regularly assess your RPE to ensure progressive overload is occurring over time.
• Adjust When Needed: If you feel fatigued or overtrained, scale back the intensity while maintaining volume.

Conclusion

Submaximal training, especially when combined with RPE, offers a sustainable and effective approach to building strength. By managing intensity and volume intelligently, lifters can make consistent progress while minimizing injury risk.

Whether you are a powerlifter, bodybuilder, or general fitness enthusiast, integrating submaximal training into your routine can enhance performance and longevity.

Looking for more help with your training, come speak to me in club and see how I could help you push your training to the next level.

Scott – SDHCoaching