Dr. Stacy Sims

Or you go in and say, okay, we need you to hit an eight on the squat. So you have two reps in reserve and a sessional RPE of an eight. Well, if they're not fueled, then we're seeing trends that they're missing around two to 5% of that top load. So they're not really lifting in that zone that they need to be in.

Or you go in and say, okay, we need you to hit an eight on the squat. So you have two reps in reserve and a sessional RPE of an eight. Well, if they're not fueled, then we're seeing trends that they're missing around two to 5% of that top load. So they're not really lifting in that zone that they need to be in.

Okay, so if we're talking about reps in reserve, this is when you go in and if you say eight, it means you have two reps in reserve. So you finish your eight and you should be able to complete two more with a really good form and then you hit failure.

Okay, so if we're talking about reps in reserve, this is when you go in and if you say eight, it means you have two reps in reserve. So you finish your eight and you should be able to complete two more with a really good form and then you hit failure.

Okay, so if we're talking about reps in reserve, this is when you go in and if you say eight, it means you have two reps in reserve. So you finish your eight and you should be able to complete two more with a really good form and then you hit failure.

Exactly.

Exactly.

Exactly.

Exactly. And so we can correspond that with your rating perceived exertion. So if we're saying... We need you to hit an eight on our scale of one to 10, avoiding perceived exertion. We see it correlates with that eight with two reps in reserve. So it's a way of quantifying what you're doing in the moment for a squat or a deadlift or some other really heavy lift that you're trying to accomplish.

Exactly. And so we can correspond that with your rating perceived exertion. So if we're saying... We need you to hit an eight on our scale of one to 10, avoiding perceived exertion. We see it correlates with that eight with two reps in reserve. So it's a way of quantifying what you're doing in the moment for a squat or a deadlift or some other really heavy lift that you're trying to accomplish.

Exactly. And so we can correspond that with your rating perceived exertion. So if we're saying... We need you to hit an eight on our scale of one to 10, avoiding perceived exertion. We see it correlates with that eight with two reps in reserve. So it's a way of quantifying what you're doing in the moment for a squat or a deadlift or some other really heavy lift that you're trying to accomplish.

And then that also depends on the age of the woman. So if we're looking at the reproductive years, so 20 to 40, then it doesn't matter so much. You can periodize pretty much how normal periodization works with your mesocycles and your microcycles. So you're looking at what you're doing across a few months, what are you doing in the week, are you lifting heavy, power-based training.

And then that also depends on the age of the woman. So if we're looking at the reproductive years, so 20 to 40, then it doesn't matter so much. You can periodize pretty much how normal periodization works with your mesocycles and your microcycles. So you're looking at what you're doing across a few months, what are you doing in the week, are you lifting heavy, power-based training.

And then that also depends on the age of the woman. So if we're looking at the reproductive years, so 20 to 40, then it doesn't matter so much. You can periodize pretty much how normal periodization works with your mesocycles and your microcycles. So you're looking at what you're doing across a few months, what are you doing in the week, are you lifting heavy, power-based training.

But when we start to get to perimenopause and we're losing all the flux of estrogen, and estrogen is the woman's testosterone, the key driver for strength and power, we have to look at lifting heavy.

But when we start to get to perimenopause and we're losing all the flux of estrogen, and estrogen is the woman's testosterone, the key driver for strength and power, we have to look at lifting heavy.

But when we start to get to perimenopause and we're losing all the flux of estrogen, and estrogen is the woman's testosterone, the key driver for strength and power, we have to look at lifting heavy.

So this is where we really turn women on to, we want you to do something that is two reps in reserve, three reps in reserve, because your one rep max also changes depending on what kind of training block you're doing. So we're finding that when you're talking about reps and reserve, then it allows people to lift more on the day.

So this is where we really turn women on to, we want you to do something that is two reps in reserve, three reps in reserve, because your one rep max also changes depending on what kind of training block you're doing. So we're finding that when you're talking about reps and reserve, then it allows people to lift more on the day.

So this is where we really turn women on to, we want you to do something that is two reps in reserve, three reps in reserve, because your one rep max also changes depending on what kind of training block you're doing. So we're finding that when you're talking about reps and reserve, then it allows people to lift more on the day.