Why Training Intensity Matters

Ever feel like you're working hard in the gym but not seeing the results you want? Or maybe you’re pushing yourself so much that you’re constantly exhausted? Finding the right level of training intensity is the key to making real progress, whether you're looking to build muscle, get stronger, or burn fat.

At Precision Applied, we believe that training intensity should match your goals and lifestyle. If you want to maximise muscle growth, improve strength, and optimise fat loss, understanding how to apply the right intensity at the right time will help you break plateaus, recover better, and see real progress without unnecessary burnout.

What is Training Intensity?

Training intensity is how hard you're working during a set or workout. It’s not just about lifting heavy or feeling exhausted. It’s about training with purpose.

The method we use to measure intensity is Reps in Reserve (RIR), which tells you how many reps you have left before hitting failure. Here’s how it works:

• RIR 5+ = Low intensity, lots of reps left in the tank, great for warm-ups and active recovery.
• RIR 3-4 = Challenging but sustainable, ideal for general strength and endurance.
• RIR 2-3 = Difficult but controlled, commonly used for maintenance and steady progress.
• RIR 1-2 = Near failure, tough but manageable, best for muscle growth.
• RIR 0 = You believe you can’t complete another rep with good form but not necessarily reaching full failure.

Failure = You physically can’t complete another rep, even if you tried.

Other Ways to Measure Training Intensity

While RIR is our go-to method, intensity can also be measured through:

• Rate of Perceived Exertion (RPE): A scale from 1-10, where 10 is max effort and 1 is total ease.
• Percentage of One-Rep Max (1RM): The percentage of your max lift used in a set.
• Time Under Tension (TUT): How long your muscles are under strain during a set, key for hypertrophy.
• Velocity-Based Training (VBT): Tracking bar speed to adjust intensity based on fatigue, mainly for strength athletes.

How Do You Know You’re Approaching Failure? A great way to tell is when your rep speed starts slowing down even though you’re giving full effort. That’s a clear sign you’re hitting the right intensity zone for muscle growth.

How to Adjust Training Intensity for Your Goals

The reps closest to failure are the most effective for muscle growth, but they also create more fatigue. That’s why we adjust intensity based on whether you’re in a caloric surplus, maintenance, or deficit.

Training in a Surplus: Maximising Muscle Growth

When you’re eating more calories, your body has extra energy to recover and build muscle. This is the time to train harder and push closer to failure.

• RIR Target: 0-1 RIR (near or at failure on most working sets).
• Why? The reps closest to failure stimulate the most muscle growth, and in a surplus, your body can handle the fatigue.
• Training Approach: Focus on progressive overload, controlled eccentrics, and working sets at high intensity. In a surplus, isolation exercises can also be useful for targeting specific muscle groups.

Training at Maintenance: Managing Fatigue & Body Re-composition

When you’re eating at maintenance, the goal is to stay strong, maintain muscle, and manage fatigue. This is a great time to reset your body before another growth phase or work on body re-composition, gaining muscle while staying the same weight.

• RIR Target: 2-3 RIR (leaving a few reps in reserve).
• Why? Helps maintain strength and muscle while giving your body a break from constant high-intensity training.
• Training Approach: Moderate intensity, controlled volume, and avoiding unnecessary fatigue.

Training in a Deficit: Retaining Muscle While Losing Fat

When you’re cutting calories, your body has less energy to recover, so training intensity has to be managed carefully. The goal here is to preserve muscle, not build new muscle.

• RIR Target: 2-4 RIR (staying further from failure to reduce fatigue).

• Why? In a deficit, recovery is harder, and excessive failure training can lead to muscle breakdown.

• Training Approach: Focus on strength retention, reduce overall training volume, and avoid excessive fatigue.

Signs You’re Training at the Right Intensity

✅ You feel challenged but not completely wrecked.
✅ Your last 2-3 reps feel tough but you maintain good form.
✅ You’re seeing strength gains or muscle progress.
✅ You recover well and don’t feel constantly exhausted.

Signs You Need to Increase Intensity

⚠️ You never feel sore or challenged.
⚠️ You can easily finish all your reps and feel like you could have done more.
⚠️ Your strength is stuck, and you’re not progressing in weight or reps.
⚠️ You leave the gym feeling like you didn’t push yourself.

Signs You Might Be Overdoing It

🚨 You’re constantly exhausted and struggling to recover.
🚨 Your joints hurt, not just your muscles.
🚨 Your strength and performance are getting worse instead of better.
🚨 You dread training because you feel completely drained.

How to Train Smarter, Not Just Harder

✅ Use Progressive Overload – Gradually increase weight, reps, or intensity.
✅ Adjust Training to Your Nutrition Phase – Push to failure in a surplus, manage fatigue in a deficit.
✅ Prioritize Form – More intensity doesn’t mean sloppy reps. Keep it controlled.
✅ Listen to Your Body – Some days you’ll need to adjust based on energy levels.
✅ Recover Properly – Sleep, nutrition, and rest are just as important as training.

The Bottom Line

Training intensity isn’t about going 100% every session. It’s about training with purpose. Whether your goal is building muscle, losing fat, or getting stronger, using the right intensity, with RIR and progressive overload, will help you see consistent results without burning out.

🚀 Want to fine-tune your training for maximum results? Our expert coaches at Precision Applied are here to help!

✅ Book a Free Consultation
✅ Get a Customised Training Plan
✅ Train Smarter, Not Just Harder