How to estimate rate of perceived exertion (RPE)

The Rate of Perceived Exertion (RPE) is a self-assessment tool used to estimate how hard you're working during exercise. Developed by Dr. Gunnar Borg, RPE helps gauge intensity based on your physical sensations, such as breathing rate, muscle fatigue, and effort. Using RPE is particularly useful in weightlifting, cardio, and functional training to ensure workouts are challenging yet sustainable.

### 1. **Understanding the RPE Scale**

The RPE scale typically ranges from 1 to 10:

- **1-2**: Very light activity, like a slow walk.

- **3-4**: Moderate effort, where you’re moving but could continue for a long period.

- **5-6**: Somewhat challenging, starting to feel tired but still manageable.

- **7-8**: Hard, with fatigue building up and more focus required.

- **9-10**: Near maximum effort or all-out exertion; you wouldn’t be able to sustain this for long.

In weightlifting, RPE is often adapted to rate the difficulty of each set, with **RPE 10** meaning you couldn’t do another rep, **RPE 9** meaning you could do one more rep, and so forth.

### 2. **Using RPE in Training**

RPE lets you adjust workout intensity based on your daily energy levels. For example, if a set of squats feels like RPE 9 one day, you might use lighter weights or fewer reps next time to stay within an RPE 7 or 8. Similarly, in cardio workouts, like running or cycling, RPE can help you control your pace for consistent effort.

### 3. **Benefits of RPE**

RPE provides flexibility, which is especially valuable when your energy varies due to stress, sleep, or nutrition. Rather than pushing for a preset weight or pace, RPE encourages you to listen to your body, preventing overtraining and reducing injury risk. It also builds mindfulness, helping you become more in tune with your body’s signals.

### 4. **Estimating Your RPE**

To estimate your RPE accurately:

- **Reflect on your breathing and muscle fatigue** after each set or interval.

- **Ask if you could perform additional reps or continue the pace** at that intensity. For example, if you feel you could do 2-3 more reps with difficulty, your RPE is likely around 7 or 8.

- **Be consistent** in assessing your effort, as it may take practice to accurately gauge exertion.

### 5. **Incorporating RPE into a Routine**

For optimal balance, aim for varied RPEs throughout the week. For example, on strength days, work between RPE 7 and 9, while on recovery days, stay around RPE 4 to 6. Using RPE alongside structured programming allows for personalization, ensuring you’re getting the right challenge without overexerting.

Incorporating RPE makes your workouts adaptable and sustainable, allowing you to adjust intensity naturally for long-term progress.