Questions and Answers

What is RPE?

Rating Perceived Exertion (RPE) is a numerical scale used to measure the intensity of exercises based on how hard you are working. Originally developed by Gunnar Borg for endurance training, it has been adapted for strength training to better assess effort during sets.

Why use RPE?

RPE helps athletes manage their training load and intensity more effectively. It allows adjustments based on daily fluctuations in strength and energy levels, ensuring you train with the appropriate intensity.

RPE Scale

The RPE scale is based on repetitions in reserve (RIR) at the end of a set:

• 10 RPE: Could not do any more reps or add weight without losing form
• 9 RPE: Could do 1 more rep
• 8 RPE: Could do 2 more reps
• 7 RPE: Could do 3 more reps
• 5-6 RPE: Could do 4-6 more reps
• 1-4 RPE: Very light to light effort

Benefits of RPE

Using RPE allows:

• Better fatigue management
• Personalized training intensity
• Adjustments to daily performance fluctuations

Implementing RPE in Training

To effectively use RPE, start by estimating your RPE at the end of each set. Over time, you'll become more accurate in assessing your effort. This helps you select the appropriate load for each set, ensuring you train effectively without overreaching or undertraining.

Tips for Beginners

Beginners should initially use RPE to record their perceived effort after each set. As you gain experience, you can start using RPE to guide your training loads. It's important to remain conservative in your estimates to avoid frequent training to failure, which can lead to excessive fatigue and hinder progress.

Advanced Use of RPE

Experienced lifters can use RPE to refine their training programs. By adjusting loads based on daily performance, lifters can maximize their training efficiency and progress. RPE can also be used in conjunction with percentage-based training to provide a more comprehensive approach.