Understanding RPE (Rate of Perceived Effort): The Key to Smarter Training

Recently, we’ve been getting a lot of questions about RPE since we switched to our new programming. So let’s break it down, so you can get the most out of your training sessions!

What is RPE?

RPE stands for Rate of Perceived Effort (or exertion). It’s a simple scale that helps you measure how hard you're working during your workout. Instead of relying on just weight or reps, you get to listen to your body and gauge how challenging each set feels.

Imagine a scale from 1 to 10:

• RPE 1 is like sitting on the couch, barely doing anything.
• RPE 10 is like lifting your max weight and you can't do any more reps.

To help you visualize, think of driving a car. At RPE 1, you’re idling along just tapping the gas. At RPE 10, you’re flooring it, redlining, speeding down the road like you’re in Grand Theft Auto!

Breaking Down the RPE Scale

Let’s dive deeper into what each part of the scale means:

• RPE 1-3: Easy Effort. This is your warm-up set, where you’re lifting something you could do all day, like an empty barbell squat. You’re just getting warmed up, no big deal.
• RPE 4-6: Moderate Effort. You’re starting to feel the challenge. The weight is tougher, but you could still squeeze out 4 or 5 more reps after your last one if you really pushed yourself. This is a good working range for moderate sets.
• RPE 7-8: Tough but Manageable. This is where things get challenging, and for a lot of your training, this is the sweet spot. You’re working hard, but you’ve still got a 2-3 more reps left in you if needed. This is where the magic happens because you're pushing yourself, but not burning out.
• RPE 9-10: Max Effort. This is the big stuff, where you’re really pushing yourself. At RPE 10, if you tried to do any more, you’d be done. These are the sets where you’re maxing out, or tackling benchmark WODs or hero workouts. It’s tough, but necessary for pushing the limits.

Why is RPE Useful?

So why is RPE so useful in your training?

It helps you make sure you’re lifting the right weight or pushing the right intensity for the intended stimulus. If a set feels too easy, it’s a sign you might need to crank up the intensity. If it feels too hard, adjust it to make sure you’re working in the right zone.

Plus, RPE is fantastic because it’s flexible. How you feel one day might not be the same as another. Maybe you’re more fatigued than usual from a tough week or had a long trip, and what would normally feel like a 7 suddenly feels like a 9. RPE gives you the freedom to adjust accordingly to match your current energy levels.

Also, as you get stronger, something that used to feel like a 7 may start feeling like a 5. That’s your cue to increase the weight or push the intensity more. It’s a great way to track progress without being strictly tied to numbers.

Conclusion

Hopefully, this clears up how RPE works and why it’s a great tool to incorporate into your training. It helps ensure you're training with the right intensity, adjusting for how you feel, and progressing over time. If you have any questions, don’t hesitate to ask me or one of the coaches, we’re here to help!

‍Curious about how we can help you reach your goals? Book your No Sweat Intro now to get an in-person tour and chat about how we can support your fitness journey!