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What is RPE?
Rating of Perceived Exertion measures workout intensity on a 1-10 scale. RPE 10 indicates maximum effort with no additional reps possible, while RPE 1 represents minimal exertion.
The RPE Scale Explained
RPE 10
Maximum effort. No additional reps possible. Form may deteriorate. Reserve for testing or peak performance.
RPE 8-9
1-2 reps remaining. High intensity but controlled execution. Primary working range for strength development.
RPE 6-7
3-4 reps in reserve. Moderate intensity. Ideal for technique work and volume accumulation.
RPE 4-5
Light to moderate effort. Multiple reps in reserve. Suitable for warm-ups and recovery sessions.
Implementing RPE
Beginners Guide
Start conservative with RPE 6-7. Focus on movement quality. Build awareness of effort levels.
Intermediate Usage
Incorporate RPE 7-8 for working sets. Vary intensity based on program phase. Monitor recovery between sessions.
Advanced Application
Utilize full RPE range. Program heavy singles at RPE 9. Manage fatigue through varied intensities.
Programming with RPE
Main Lifts
Higher RPE for primary movements. Progressive overload through intensity and volume. Regular technique assessment.
Accessory Work
Moderate RPE for assistance exercises. Focus on quality repetitions. Adjust based on main lift demands.
Recovery Management
Daily Readiness
Adjust training intensity to daily RPE. Monitor warmup performance. Modify volume based on fatigue.
Weekly Planning
Vary RPE across sessions. Higher intensity early in the week. Reduce RPE approaching deload periods.
Common Mistakes
Overestimating Capacity
Consistently training too close to failure. Insufficient recovery between sessions. Form deterioration at high RPE.
Inconsistent Rating
Varying standards between sessions. Emotional influence on ratings. Poor awareness of true exertion.
Conclusion
RPE provides flexible intensity management for long-term progress. Master rating accuracy through experience. Adjust programming based on honest RPE assessment.