If you feel that your progress is stagnating or you’re unsure if your training is truly effective, it may be because you’re not training hard enough. Intensity is one of the key factors in progress and performance. Without applying the right intensity, you might not see the results you expect.
Various tools exist to assess intensity, but today, we’re going to focus on a simple and effective one that I use with most of my clients. I love this tool because of its simplicity and its relativity to each individual.
This tool is the Rate of Perceived Exertion (RPE).
Intensity is subjective
The first thing to understand is that intensity can be measured in different ways. A straightforward method is tracking the weight you use. For instance, if you perform 10 reps at 20 kg, and later you perform 10 reps at 30 kg, you’ve increased the intensity.
However, your body’s ability to push itself depends on multiple factors, some of which are external to the gym. Your performance can be affected by fatigue, stress, nutrition, and other lifestyle elements. This means that a weight that felt manageable one day might feel much harder on another day.
This is why using a subjective scale like RPE is beneficial—it helps maintain a consistent effort level regardless of external influences.
How Does RPE Work?
RPE is a simple scale ranging from 0 to 10:
- 0 = Minimal effort (e.g., watching Netflix on the couch).
- 10 = Maximum effort, meaning you gave everything and couldn’t perform another rep.
At the end of each set, ask yourself:
- How do I feel?
- What was my level of effort?
- How many more reps could I have done while maintaining the same movement quality?
For example:
- If you could have done 10+ more reps, you were likely training at an RPE of 4 or 5 (low effort).
- If you could barely finish your last rep, you were likely at an RPE of 9 or 10 (maximum effort).
In most cases, training around RPE 7 or 8 ensures you are providing enough stress for adaptation without accumulating excessive fatigue. Training at RPE 10 too often can lead to increased fatigue and hinder recovery.
How Does RPE Help?
- Assessing Overall Readiness
- If a set at 10 kg feels harder than last week, it could indicate accumulated fatigue and the need for rest or a lighter session.
- Choosing the Right Weight
- When I ask clients to perform 12 reps of an exercise, some might report, “I did 20 because it was easy.”
- If you can perform significantly more reps than prescribed, the weight is likely too light. You can increase the challenge by adding weight, adjusting tempo, or modifying range of motion.
Key Takeaways
- RPE is a subjective scale that helps rate the difficulty of an exercise.
- It assists in selecting appropriate training weights.
- It helps assess overall fatigue and readiness to train effectively.
By incorporating RPE into your training, you can ensure you are working at the right intensity, making consistent progress, and managing fatigue effectively.