What is rpe?!
Rate of Perceived Exertion (RPE) is a subjective measure of how intense a given exercise is to complete. It’s a powerful tool that allows for daily fluctuations in strength levels but takes time to learn to report accurately and consistently.
One of the most important principles in strength training is ensuring that you’re progressing over time. Rate of Perceived Exertion (RPE) is a subjective measure of how intense a given exercise is to complete and proper use of RPE can ensure you’re exercising at the correct intensity and making consistent progress. Because of the subjective nature of RPE, it allows you to adjust each session based on how the weights are moving. It also allows me, as your coach, to prescribe a desired intensity level instead of an objective weight or percentage of your training max. This allows for intra-session adjustments based on how you’re feeling.
RPE is reported on a scale from 1-10. An RPE of 1 means that the set was super easy and barely any effort was exerted. Conversely, an RPE of 10 means that you’ve it true muscular failure and could not have performed one more rep. It can sometimes be easier to think of RPE in terms of RIR (Reps in Reserve). Referring to the chart above, RPE 10 equals 0 RIR and RPE 7 equals 3 RIR and so on.
Accurately judging RPE is a skill and it takes time to learn to report accurately and consistently so be patient as you get familiar with it. It should be assessed based upon the last repetition in your set. Here are a few questions that you can ask yourself after your last rep to gauge RPE as accurately as possible
How to Judge rpe
How many more reps could I have done?
How did the last rep move? quickly? Very slowly? was it a grind?
How fatigued am I? Could I jump right into the next set?
How is my breathing? Can I carry a conversation or barely get a word out?
RPE is a super valuable tool for all gym-goers because it provides a way to quantify the intensity of a workout and track progress over time. By accurately using RPE you can ensure that you’re training at the appropriate intensity level to reach your goals.
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