Alpha Progression
Relative intensity
Understanding the concept of relative intensity or exertion level is essential for strength training and making the most of your workouts. The level of effort or difficulty you experience during an exercise close to your total capacity is called relative intensity. It enables you to evaluate and modify the intensity of your workouts to get the best results.
Relative intensity is a subjective measure of how hard you work during an exercise. It considers the amount of weight lifted, the number of repetitions, and your perceived exertion. You may choose the right load, the appropriate number of rest periods, and the overall intensity of your workout by understanding and monitoring your relative intensity.
You can employ a variety of techniques to determine your relative intensity. The Rate of Perceived Exertion (RPE) scale is a popular method.
The RPE scale gives your perceived exertion during an exercise a numerical number, often ranging from 1 to 10. A smaller number denotes minimal effort, while a greater number denotes substantial effort. You can modify your training intensity using this scale based on how difficult the activity is for you.
Calculating your Reps in reserve (RIR) is another method for determining relative intensity. The number of repetitions you could have done before muscle exhaustion or failure is RIR.
For instance, if you end a set with two reps in reserve, you might have done two more before reaching your maximum. To reach the required level of exertion, monitoring your RIR can help you decide whether you need to raise or decrease the weight or intensity of a workout.
Both novice lifters and experienced lifters need to understand relative intensity. You can adjust your workouts based on your current fitness level, goals, and capacity for recovery. You can optimize your training and reduce the risk of injury or overtraining by striking the ideal balance between pushing yourself and avoiding excessive strain.
The Alpha Progression app is an excellent tool for tracking and managing your relative intensity and overall training progress. You can log and evaluate your workouts with the app's user-friendly interface and comprehensive features. You can also set goals and track your progress over time.
