Auto-Regulation
So, this is actually a topic I did a project on in PT school, and one I hold in high regards when it comes to exercise programming. So, let’s dive in on auto-regulation.
Long story short, auto-regulation is a method for exercise prescription that allows for flexibility and accommodation both intra- and inter-session. Simple enough, right? Actually, it kind of is. Here’s the deal. Life happens and your body isn’t always feeling 100%, so why should each training session be based around you feeling up to your peak performance? Incorporating auto-regulation into your exercise program means you can adjust to those highs and lows your body is experiencing so you can limit over-training injuries and central nervous system fatigue, while still maximizing strength gain potentials. With auto-regulation, there are never set “weights” to hit each exercise but set “difficulties” for you to target.
Okay, sounds cool, but does it work? Yep, it sure does. According to a meta-analysis from a highly revered physiology journal, when compared to a “fixed-method” program, auto-regulation programming showed increased strength responses in both bench press and back squats (Zhang et al., 2021). Believe me now? Good (if not, go read the additional resources I have attached). So how can you start auto-regulating your workouts?
Well, let’s break down a couple popular methods, I’ll provide my two cents, then the rest is on you to go out and give it a shot (or buy one of our programs and we will do it for you, just saying).
The first method is the Rating of Perceived Exertion, or RPE. RPE is arguably to most common form of auto-regulation as it is a super easy scale to understand. Basically, for an exercise you will try to adjust your weights based on the RPE it is set at. The RPE scale runs from 1-10, with 1 meaning it requires almost no physical exertion and 10 being your complete max effort. The black and white chart explains RPE relative to how your body is feeling, while the colored chart gives RPE relative to a percentage of your max. Honestly, if you understand the black and white then you are golden.
Now the other method is called Reps in Reserve, or RIR. More often than not, you will see this be the method I use in the programs I develop. Now, RIR does require some more experience with weight training as you do need to be somewhat aware of your true capabilities and maximal/sub-maximal targets. So, for RIR the scale runs from 0 (absolute maximal effort) to 5+ (lightweight, high volume – generally used for warm-up exercises). What the numbers mean, is at the end of each set this is the number of reps you should have left in the tank. For example, if I have a set of 5 reps with a 2 RIR on a given exercise, then I need to pick a weight at which I could do about 7 reps (my 5 reps were tough, but if I absolutely had to I could push out 2 more). The colored chart again will break down RIR with a percentage relative to your max.
So, which should you use? Whichever one makes most sense to you. If you prefer one over the other, perfect. Feel like using both in the same program? Do it up. My opinion though, is that you should to be implementing one of the two to get the best results from your training. If you are working with a beginner, I would probably stick to the RPE and save the RIR for someone more experienced as it does require them to have some knowledge of their true capabilities.
As always, if you have any questions or comments regarding this topic or anything else fitness-related feel free to reach out to us. We love to hear your feedback!
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