The RPE scale is one of the most popular methods of effort intensity planning. The RPE scale is used to assess the level of fatigue during training in advanced people. Just rate your post-exercise fatigue on a 10-point scale. Check how these ratings translate into progress in training.

People who have been training for a long time have certainly encountered the problem of overtraining. Many people ignore it, many consider it a myth. The truth is, however, that the phenomenon of overtraining does exist, especially in the case of competitive training.

Amateurs encounter overtraining less often, however, living in a constant run and the stress of everyday functioning mean that it can happen. It will be manifested by a general, constant fatigue and unwillingness to do anything. Especially for training and physical activity.

Overtraining is accompanied by mood changes and nutrient deficiencies. The problem of assessing the degree of effort that accompanies us during training is the fact that there is no objective evaluation indicator for the quality of work. Less advanced people use the simplest solutions, such as recording the number of series, repetitions and kilograms transferred.

The RPE scale was created by Gunnar Borg and was originally intended to be used in medicine and sports. Currently, however, it is associated with the name of Mike Tuchscher. Mike simplified the Borg scale a bit and strongly correlated with strength sports.

RPE scale - what is it?

The name of the RPE scale comes from the Englishrating of perceived exertion . It is one of the most popular methods of effort intensity planning, although it gives way to the percentage scale.

An important aspect here is the fact that the RPE method is intended for people with some training experience. Beginners are not able to assess the level of their fatigue well enough and listen to the signals given by the body for the RPE to be effective and safe.

A huge advantage of the RPE method is the fact that you can adjust the intensity level to your daily disposition. Instead of suggesting yourself and rigidly sticking to the percentages calculated from 1 rep max, you can change them depending on your needs. One day these calculations may be too low, another too high.

Learning this methodtraining is relatively simple. Just rate your post-workout fatigue on a 10-point scale. It will become easier and easier with time. Just listen to your body.

RPE scale and its newer versions

The basic 10-point scale in the RPE system looks very simple.

  1. Total rest
  2. Extremely easy
  3. Very easy
  4. Easy
  5. Moderate
  6. A bit hard
  7. Hard
  8. Very hard
  9. Extremely difficult
  10. Muscle collapse

From 1 to 4 we have the level of fatigue, oscillating around getting up from the couch and going to the 1st floor. This is an intensity that cannot be included in training, and possibly learning movement patterns and performing new exercises correctly.

At 5-6 we are talking about training intensity, during which we have a reserve of 4 to 6 repetitions and we could easily add some weight. At 7, we can divide it into an equal indicator and by 7.5. Here, accordingly, we can consider that we could do 3 more repetitions and 2 with a chance of 3.

Moving on to intensity level 8, we usually have a maximum of 2 extra reps in stock. At 9, however, we have a chance only for one additional repetition. Intensity on the level of 10 is a muscle collapse, which gives us no chance for any additional repetitions. We have no energy left.

RPE scale - what trainings does it apply to?

The RPE scale is used to assess the level of fatigue in intermediate and highly advanced people during training mainly in strength. However, it can be used in many other sports.

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An example will be jogging, during which an experienced runner is able to easily assess the level of difficulty of his training. Such people often rely on scaling the intensity in their training in preparation for competitions.

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This method can also be used in combat sports, during endurance preparations and during the period of building strength. It will be especially useful for people who train alone without motor trainers.

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How to use the RPE scale to progress

Below grade 5, training is rather a renewalbiological than the actual unit supporting development. So it's worth remembering that an excellent option is to create a training cycle.

They can be divided into weekly periods, i.e. the so-called mesocycle. Where the first week is the implementation at the level of 6-7, the second week is the intensity level 8, while in the third week we can train at maximum speed. The last fourth week can be considered as a short training and here it is worth turning on the training at the intensity level 5.

This approach will be much better than 100% continuous training, or recreational training at the level of 6-7. In fitness clubs and gyms, you can most often meet these two types of people. Some are constantly trying to beat their maximums, while others come to wave their weights and have a good time talking with friends.

RPE scale vs RIR scale

It is very important that now the RPE scale has been properly correlated with the percentage method so that they can support each other. However, many people feel that the two methods are mutually exclusive. Fortunately, they are wrong.

The RIR scale, unlike the RPE, has only 4 steps and is based solely on asking one question: how many repetitions are left in reserve? Using the RPE, we can ask how hard it was, how it felt, and how many repetitions were left in reserve. It is easy to say that they differ mainly in their accuracy. RIR will be definitely better for less advanced people. While RPE is much better for people who feel their body better.

The main problem with these methods is their subjectivity. For this reason, first of all, you should be honest with yourself and listen to the signals of your own body.

About the authorTomasz Piotrowski He is a certified personal trainer and nutrition specialist. He gained his knowledge from the best experts in the fitness industry in Poland. He has several years of experience working as a dietitian in a private facility in Krakow and experience in working as a personal trainer. He also writes expert articles on he alth, training and supplementation, and works in the supplement industry. He is passionate about fist fencing.

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