What is RPE?
RPE stands for Rate of Perceived Exertion. It is a scale used to measure how hard you feel your body is working during exercise. The scale ranges from 1 to 10, with 1 being very little exertion and 10 being maximum exertion.
RPE allows you to quantify and monitor how difficult an exercise or workout feels to you. This is valuable because how hard an exercise feels to you can vary each day based on factors like sleep, nutrition, stress levels, and more. RPE provides a way to adjust your training based on how you feel, rather than just sticking to predetermined weights and reps.
Why is RPE useful in strength training?
There are several key reasons why using RPE can be beneficial for building strength:
Allows adjustment based on daily readiness
As mentioned above, RPE allows you to adjust your training load based on how ready your body feels on a given day. Some days you may feel more fatigued going into a workout, meaning you need to lower the weight or reps to match an appropriate RPE. Other days you may feel energized and capable of pushing harder than usual. RPE allows you to listen to your body and train accordingly.
Prevents overtraining
Always training to complete muscular failure or at maximum intensities each session can lead to overtraining, burnout, and injury. But stopping short of failure makes it difficult to know how much to push yourself. RPE provides a subjective scale to gauge intensity rather than just relying on maximal effort each time. This allows hard training while avoiding overexertion.
Promotes progressive overload
Progressive overload is the gradual increase in training volume and intensity over time which leads to strength gains. RPE makes overload easier to employ by providing a way to slowly increase effort over weeks and months. For example, you may start training at an RPE of 7 and over time increase to RPE 8 and 9 for the same exercises as your work capacity improves.
Account for variables like fatigue
Fatigue can alter your ability to lift a certain weight from day to day. With a fixed weight, fatigue may limit your training. But with RPE, you can adjust the weight to match the right effort level despite fatigue. This allows consistency in your training stimulus despite other variables.
Works for different rep ranges
RPE can be used across a wide range of rep ranges. Whether doing 1 rep maxes or 20+ rep sets, RPE allows you to monitor and adjust intensity according to your goals. Fixed percentages of 1RM can be limited when going substantially above or below 5 reps.
Useful for higher effort sets near failure
While beginners can often train effectively with straight sets not nearing failure, more advanced trainees require harder sets pushing close to failure to make progress. But with heavier weights near maximal effort, small increments make a big difference in what is achievable for reps. RPE provides a good way to fine tune intensity for hard sets.
Applicable to many types of training
RPE can be used for various strength training methods beyond just hypertrophy or powerlifting style training splitting intensities into percentages. It works well for methods like Daily Undulating Periodization, block periodization, and more. The adjustability of RPE allows modifying programs as needed.
How to use RPE effectively
Here are some tips to use RPE effectively:
Get familiar with the scale
When first using RPE, it helps to familiarize yourself with the scale. What constitutes an 8 vs a 9? How does a set of 10 compare to a max effort single? Experiencing different RPE levels through a variety of workouts can help calibrate your perception.
Take mental notes during sets
Pay close attention during sets to judge exertion levels. How do the final reps feel compared to the first reps? Can you contract the muscle as hard on the last rep? Judging these details can help accurately rate RPE.
Consider factors like technique, fatigue, psychology
Your technical performance of the exercise, your fatigue going into a workout, and your psychological motivation can all impact RPE. Try to account for these factors when rating effort rather than just basing it on external load.
Use a training log
Tracking your weights, sets, reps, and RPE each session can help calibrate your scale and make adjustments over time more informed. Rating an exercise every workout builds familiarity with RPE.
Start conservatively/leave reps in reserve
When first using RPE, it is better to start on the conservative side and leave 1-2 reps in reserve for each set. This helps avoid overshooting your capacities as you learn your ratings.
Use a spotter/safety measures when near failure
When training with higher RPE levels near failure, use spotters or safety measures like power racks/Smith machines to avoid injury risk if form falters due to fatigue. Do not push RPEs unsafe without a spotter.
Communicate and be consistent
If training with a coach or partners, communicate your RPE each set so they understand your workload and can adjust as needed. Stick to similar ratings for the same RPE values over time for better calibration.
Example RPE-based training program
Here is a sample 4 week strength training program using RPE to regulate intensity:
| Week | Exercise | Sets | Reps | RPE |
|---|---|---|---|---|
| 1 | Squat | 4 | 6 | 7 |
| 1 | Bench Press | 4 | 6 | 7 |
| 1 | Deadlift | 3 | 4 | 7 |
| 2 | Squat | 4 | 5 | 8 |
| 2 | Bench Press | 4 | 5 | 8 |
| 2 | Deadlift | 3 | 4 | 8 |
| 3 | Squat | 4 | 4 | 9 |
| 3 | Bench Press | 4 | 4 | 9 |
| 3 | Deadlift | 3 | 3 | 9 |
| 4 | Squat | 4 | 3 | 9.5 |
| 4 | Bench Press | 4 | 3 | 9.5 |
| 4 | Deadlift | 3 | 2 | 9.5 |
This sample program uses submaximal loading with RPE to drive progress. More weight is added over time to match the increasing RPE each week. This allows overload without training to failure repeatedly.
Tips for determining appropriate weight based on RPE
When utilizing RPE, an important skill is learning to select appropriate weights to match the target effort level. Here are some tips:
Start light
When first using a certain RPE, start on the conservative side with weights. It is easier to increase the weight from set to set than to pick too heavy initially.
Gauge multiple reps
Basing weight selection on just the first rep can be misleading when aiming for higher RPEs. Make sure to choose a weight you can do for all the prescribed reps at the goal RPE.
Use small increments
When reaching for higher RPEs like 9-10, small weight increases make a big difference. Use smaller weight increments to hone in on the appropriate load.
Reevaluate each set
If the first set does not match the RPE goal, adjust for the next set. Do not simply replicate inappropriate weights because that was the initial plan.
Consider rest periods
Shorter rest intervals can impact performance at a given RPE. Allow adequate rest between sets for the target RPE.
Practice Makes Perfect
The more you train with RPE for an exercise, the better sense you will have of associating weights to effort levels. Experience and trial and error is key.
Benefits of using RPE for specific training goals
Beyond general strength development, using RPE as a training tool provides distinct benefits for certain goals:
Hypertrophy
Training with moderate to high RPEs (7-10) allows pushing muscle fibers close to fatigue, stimulating growth. RPE ensures you reach desired intensity each session without overtraining.
Powerlifting
RPE prepares you for exertion demands in competition better than fixed percentages, peaking readiness for big single rep attempts. You can also use lower RPE for secondary exercises to manage fatigue.
Olympic Weightlifting
The technical nature of Olympic lifts makes RPE useful for managing multiple reps, adjusting as fatigue accumulates. RPE also allows auto-regulation of training volume and intensity daily.
Strongman/CrossFit
Strongman events require managing fatigue across multiple implements. Meanwhile, CrossFit workouts demand pacing effort over time. RPE allows self-regulation within workouts or training blocks.
Injury Recovery
Returning from injury requires managing fatigue carefully. RPE provides a gradual path to revving up intensity as tissues heal and strength returns.
Older Lifters
For aging lifters, fatigue management is increasingly important. RPE provides a self-regulated approach, responding to how the body feels day-to-day.
Limitations of RPE
While using RPE as a training tool has many benefits, it also has some limitations to consider:
Subjectivity
RPE is inherently subjective. Your 10 may be different than someone else’s 10. This can make standardizing or comparing sessions difficult between individuals.
Effort influenced by psychology
Your motivation and mindset any given training session can alter your perceived effort. This could potentially impact the weights selected.
Lagging indicator
RPE is determined after completing a set. Unlike things like heart rate, it cannot be monitored in real-time during a set to determine if intensity should be altered.
Difficulty with 1 rep maxes
While useful for moderate and high rep ranges, RPE loses some sensitivity around 1 rep max attempts. At near maximal weights, small differences determine success or failure.
Potential for poor calibration
Without proper familiarization and practice using RPE, lifters may do a poor job selecting the appropriate weights for given RPE targets.
Less objective tracking
Progess cannot be tracked as directly via external loads lifted compared to percentage-based programs. You may lift more but use the same RPE.
Requires attentiveness
To use RPE effectively, lifters must pay close attention to exertion levels during each working set. This focus can be mentally tiring for some.
Conclusion
In summary, rating of perceived exertion is a valuable tool for managing fatigue, enabling progression, and auto-regulating intensity in strength training programs. Proper application of RPE can provide benefits for goals ranging from hypertrophy to powerlifting and beyond. While subjective by nature and requiring practice, with disciplined use RPE can complement other training metrics to optimize results. Intensity is a key driver of strength development, and RPE provides a athlete-centered approach to gauging and manipulating training intensity as needed. By better understanding and utilizing RPE, lifters can get more out of their training across the entire scope of the weight room.