Rate of Perceived Exertion (RPE)

Have you ever wondered how hard you should be pushing yourself during a workout? I definitely have. When I started becoming more active, I would fluctuate between lifting until failure, then craving lighter lifts as I struggled with recovery. While tracking your heart rate or using a fitness watch is helpful, one of the simplest and most effective ways to gauge your exercise intensity is by using the Rate of Perceived Exertion (RPE) scale.

What is RPE? Let’s talk about it. 

RPE, or the RPE scale, is a subjective measure of how hard you feel you are working while exercising. The scale was developed by Gunnar Borg in the 1960s and has been widely used in research and fitness settings ever since. Borg’s original scale ranged from 6 to 20, with 6 being minimal effort (like sitting or watching TV) and 20 being maximal effort (like sprinting uphill). Today, the RPE scale is generally adapted to range from 1 to 10, similar to measures of perceived pain you may be asked about at the doctor’s office. 

RPE is a valuable tool for several reasons. First, everyone experiences exercise differently, so RPE allows you to change your workout intensity based on your own perception of effort. Second, you don't need any special equipment to use the RPE scale. All you need is your own awareness of how your body feels. Third, RPE can be used for any type of exercise, from walking and swimming to weightlifting and HIIT. And finally, when you listen to your body and adjust your intensity accordingly, you're more likely to enjoy your workouts and stick with them over time.

The RPE scale is typically represented as a chart or a table with descriptions of each level of difficulty. Here's a simplified version:

To use the RPE scale, you can ask yourself, "how hard do I feel I’m working right now?" and choose the number that best represents how you feel. Here are some other tips when using RPE to guide you during your workouts:

• Pay attention to your breathing, heart rate, and muscle fatigue

• Don't compare your RPE to others, focus on your own experience

• If you're new to exercise, start with a lower RPE and gradually increase the intensity over time.

At Nation of Strength, we believe that listening to your body is essential for safe and effective exercise. I encourage our members to use the RPE scale to find the right intensity for their workouts and to adjust it as needed for progressive overload. 

Additional Resources:

• American Council on Exercise: https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/rate-of-perceived-exertion-during-exercise/

• National Strength and Conditioning Association: https://www.nsca.