What is the RPE?
RPE stands for rate of perceived exertion. The RPE scale is a tool to help us gauge and regulate our intensity during exercise. The commonly used RPE scale ranges from 1-10. Each number is assigned with a intensity value which can be corresponded to the empirical experience of the lifter during exercise.
RPE ScaleThe chart below shows what each RPE number denotes.
RPE in Practice
In practical application, RPE 7 - 9 is most widely prescribed, as RPE 1-6 is usually too low of an intensity to be used for working sets, except for deloads. While RPE 10 is too taxing if used consistently.
A specific RPE is assigned to an exercise, representing the intended intensity that the trainee is aiming to reach while performing the exercise.
Example of RPE Usage
Barbell Bench Press5 x 5 @ rpe 8-9
Set 1: 220lbs x 5 @ rpe 7
Set 2: 225lbs x 5 @ rpe 8
Set 3: 225lbs x 5 @ rpe 9.5
Set 4: 215lbs x 5 @ rpe 8
Set 5: 215lbs x 5 @ rpe 8.5
As shown in the example, weights are increased/ decreased accordingly to stay within the intended RPE range assigned.
Benefits of using RPE
RPE is a great tool to help manage training intensity. Making sure that training intensity is regulated, is the key to ensure long term, sustainable training progress. While preventing overtraining and injuries.
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