RPE, or rating of perceived exertion, is a method for lifters to subjectively measure the intensity of a lift, which can be used as a baseline to calculate what weights to lift for progressive overload in their workout routine. The RPE scale runs from 1 to 10, 1 being a weight that requires little to no effort to lift, and 10 being your absolute maximum weight that you can lift.
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What is RPE? (Rating of Perceived Exertion)
RPE, or rating of perceived exertion, is a method for lifters to subjectively measure the intensity of a lift, which can be used as a baseline to calculate what weights to lift for progressive overload in their workout routine. The RPE scale runs from 1 to 10, 1 being a weight that requires little to no effort to lift, and 10 being your absolute maximum weight that you can lift.
Benefits of Using the RPE Scale
The benefit of utilizing the RPE scale to coordinate your workout program and the weights you lift is that you can alter the weights you’re using per session. For example, on a day that you feel more tired, your working weight can be adjusted to the RPE for that day rather than the exact weight it was last week. Instead of a more rigid percentage-based program, the RPE scale allows you to stay consistent with energy exertion, but cater it towards how you feel while lifting that day.
For Plateaus and Burnout
Many weightlifting programs utilize RPE, and is a great way to get over plateaus or burnout, since the weight you lift will be relative to you and how you’re feeling. This scale takes into account external factors that could potentially be affecting your workout performance such as sleep, overall muscle fatigue, calorie consumption, and more. Since progress in your fitness journey is not perfectly linear, it makes sense why the RPE scale is sometimes preferred over a set schedule of adding weight on a weekly basis.
Incorporating RPE into Your Workout Routine
If you are looking to start with a basic use of the RPE scale to help build muscle, start by choosing a rep range you want to use. A great place to start is to work with weights around 75 to 85% of your 1RM (1 rep maximum), or if you don’t know what your 1RM is, you can start with 6 to 8 reps and 4 to 6 reps.
There are also helpful apps, websites, and programs online that can help you determine what weights and rep ranges you should be working with. This is also a feature that we are working hard on for the Train Fitness app as well, so keep your eye out!
To learn more, visit Train Fitness.