Buzz
Most of us likely aren’t exerting ourselves to our full potential during workouts, and assessing the appropriate effort level can be tricky. The RPE (Rate of Perceived Exertion) scale is a useful tool designed to address this challenge. Fitness isn’t solely about the amount of weight you lift, the distance you run, or the calories you burn. It’s also about the intensity and effort you put into each weightlifting session, run, or spin class.
The RPE scale encourages you to evaluate your perceived effort using a numerical system. According to the American College of Sports Medicine, RPE refers to “feelings of effort, strain, discomfort, and/or fatigue experienced during both aerobic and resistance training,” but it employs a 6-20 scale for measurement.
Strength coach Mike Robertson advocates for a simpler 1-10 scale, offering clearer distinctions at the higher end, which can be easily applied in practice.
RPE of 10 – Maximum effort or limit lift. This represents either an extremely challenging lift or a complete failure to complete the lift.
RPE of 9 – A challenging lift, but with one rep still remaining in reserve.
RPE of 8 – A moderately heavy lift, with two reps still left in reserve.
RPE of 7 – A manageable weight, with several reps still remaining in reserve.
This concept might bring to mind the pain scale used in medical settings: on a scale from 1 to 10, how intense does your effort feel? Essentially, it’s about gauging your perceived exertion, where 1 means “This is so easy I could do it in my sleep,” 5 feels like “Okay, things are heating up,” and 10 translates to “@$%#! asdsfgjffffff.”
While not flawless, this method can help individuals better adjust their workout intensity based on how they feel. Additionally, it serves as excellent motivation to strive for a realistic and achievable intensity target.
Intensity is a relative concept influenced by numerous factors. As Robertson explains: “It’s not solely about the amount of weight on the bar, but rather how that weight feels at this moment.”
Image by ResoluteSupportMedia.
