A note on Exercise Dosages:

We recognise many people are often hesitant to start strength training due to associated muscle soreness. We understand that a strength program needs to be complimentary to your chosen sport or current injury presentation. The Injury Clinic coaches aim to introduce new loads in recoverable volumes, ideally limiting initial soreness where possible

When prescribing exercises, we use dosage guidelines that are both safe and achievable for all demographics. This reduces the risk of injury and enables best outcomes to be achieved. 

There are two dosage prescriptions that you will see used in programs at The Injury Clinic, with both types of dosages used to achieve the goals of improving strength.

Repetitions in Reserve:

Repetitions in Reserve (RIR) is essentially how many repetitions are able to be performed before failure. 

E.g. If an exercise is programmed to 3 RIR, this means you should be selecting a weight that means you feel you could achieve another 3 repetitions each set. This might look like 3 x 8 at 3 RIR. 

Rate of Perceived Exertion:

Rating of Perceived Exertion (RPE) is a measure of exertion and a personal rating out of 10. With one being described as minimal effort, and 10 being maximal effort. 

E.g. If an exercise is programmed to RPE 8/10, this means that the required effort is near maximal; you should be working ‘8 out of 10 hard’ during the exercise.