RPE explained: How to gauge your lifting intensity

If you've spent any time in the gym or exploring training programs online, you may have come across the term "RPE." While it may sound technical, it's actually a powerful tool that can help you get stronger, avoid burnout, and develop a deeper understanding of your body.

What Is RPE?

RPE stands for "Rate of Perceived Exertion." It's a scale used to measure how hard you feel you're working during a particular exercise. In strength training, the most commonly used RPE scale runs from 1 to 10, with 1 representing very light effort (like walking at a slow pace) and 10 representing maximum effort—the point where you couldn't do even one more rep without compromising form or risking injury.

Here’s a basic breakdown of the RPE scale for weightlifting:

• RPE 6-7: The effort feels easy, and you could do at least 4-5 more reps.

• RPE 8: Moderate effort, but you still have 2-3 reps "in the tank."

• RPE 9: Hard effort, where you have just one more rep left.

• RPE 10: Maximal effort—you've reached failure and can’t do any more reps.

This system is designed to help lifters gauge the intensity of their workouts based on how they feel. Unlike strictly following percentages of your one-rep max (1RM), RPE allows for flexibility, accommodating daily fluctuations in strength, energy, and recovery.

Why Is RPE Important in Strength Training?

RPE is important because it introduces an individualized approach to your training. Let’s face it—not every day feels the same. Some days, you’re feeling strong and energized, while on other days, fatigue or stress can hold you back. Using RPE helps account for these variables, allowing you to push when you feel good and ease up when your body needs it.

1. Autoregulation: RPE provides a way to adjust your training load based on how you’re feeling that day. This makes it particularly valuable when life throws unexpected stressors your way—like a poor night’s sleep or a tough day at work.

2. Avoiding Burnout and Injury: Sticking rigidly to prescribed weights without considering how your body feels can increase your risk of overtraining or injury. By using RPE, you can avoid pushing yourself to exhaustion and help keep your body healthy in the long run.

3. Building Intuition: Using RPE encourages you to listen to your body. Over time, you develop a strong sense of self-awareness, learning what different levels of intensity feel like. This is an invaluable skill, especially for lifters who want to make long-term progress.

How to Use RPE in Your Training Program

The key to using RPE effectively is practice and honesty. If you’re used to training with percentages of your 1RM, it may take a little while to get comfortable with rating your exertion. Here are some tips to help you get started:

1. Warm-Up and Assess: During your warm-up sets, pay close attention to how your body feels. Use these sets as a gauge to estimate what RPE might be appropriate for your work sets. Some days, what’s normally an RPE 8 might feel like an RPE 9—and that’s okay.

2. Leave Reps in Reserve: A useful way to think of RPE is in terms of "reps in reserve" (RIR). If your program calls for an RPE 8, you should finish your set feeling like you could do 2 more reps before reaching failure. This method helps you gauge intensity without always going to your limit.

3. Use RPE for Accessory Work: RPE can be particularly helpful for accessory exercises, where aiming for percentages can be impractical or unnecessary. For instance, if you're doing tricep pushdowns or bicep curls, using an RPE of 7-8 can help you get quality work in without overdoing it.

RPE vs. Percentage-Based Training

You might be wondering how RPE compares to traditional percentage-based training. Both have their merits, and in fact, they can complement each other effectively. Percentage-based programs are great for setting specific, objective goals and tracking progress, while RPE allows for adaptability, letting you adjust based on how you’re feeling that day.

Some hybrid approaches combine the two—for example, using percentages to set your training weights, but then fine-tuning those weights based on your perceived exertion. This way, you’re still following a structured program but allowing yourself the flexibility to make adjustments as needed.

Common Pitfalls When Using RPE

While RPE is a valuable tool, it’s not without challenges. Some common pitfalls include:

• Inaccuracy for Beginners: Beginners may find it difficult to accurately assess their RPE because they haven't yet developed an understanding of their true limits. If you’re new to lifting, it can be helpful to work with a coach or experienced lifter until you get better at judging intensity.

• Pushing Too Hard or Not Hard Enough: Lifters can sometimes underestimate or overestimate their capabilities. This is why honesty with yourself is crucial. Remember, the goal is to train productively, not to prove something in every session.

Conclusion

RPE is a powerful tool that can help you become a smarter, more adaptable lifter. Incorporating RPE into your training can help you maximize performance, reduce the risk of injury, and foster a healthier relationship with training intensity. It takes time and practice to master, but once you do, you’ll gain a level of insight into your training that will set you up for long-term success.

The next time you hit the gym, try incorporating RPE into your program. Take note of how you feel during your sets and how accurately you can judge your effort. Over time, you’ll find that RPE is more than just a number—it’s a way to connect with your training and make each session as effective as possible.