What is RPE (Rate of Perceived Exertion)?
RPE, or Rate of Perceived Exertion, is a way to measure the intensity of your workout based on how hard you feel you are working. It’s a subjective scale that ranges from 1 to 10, with 1 being very light activity and 10 being maximum effort. It’s a helpful tool for beginner lifters and athletes to gauge their intensity without needing fancy equipment
How the RPE Scale Works
Here’s a breakdown of the RPE scale and what each number typically means:
- 1-2: Very light effort (e.g., walking slowly).
- 3-4: Light effort (e.g., brisk walking or warming up).
- 5-6: Moderate effort (e.g., a challenging pace, but you can still hold a conversation).
- 7-8: Hard effort (e.g., you’re breathing heavily, and talking becomes difficult).
- 9: Very hard effort (e.g., you’re pushing yourself close to your limit, maybe one more rep is possible).
- 10: Maximum effort (e.g., absolute all-out effort, no more reps or seconds left in the tank).
Why RPE is Important for Beginners
- Easy to Use: It’s intuitive and doesn’t require any special equipment.
- Individualized: It adjusts to your fitness level and daily fluctuations in energy.
- Prevents Overtraining: Helps you avoid pushing too hard, reducing the risk of injury.
- Encourages Consistency: Teaches you to listen to your body and progress at a sustainable pace.
How to Apply RPE
- Strength Training:
Use RPE to determine how heavy to lift. For example:- RPE 6-7: Light to moderate weight, leaving 3-4 reps in reserve (RIR).
- RPE 8-9: Challenging weight, leaving 1-2 reps in reserve.
- RPE 10: Max effort, no reps left in the tank (not recommended for beginners often).
- Cardio Training:
Match RPE with heart rate zones or effort levels:- RPE 3-5: Warm-up or recovery.
- RPE 6-8: Steady-state cardio.
- RPE 9-10: High-intensity intervals.