"RPE" or "Rate of Perceived Exertion" is a scale that's used to determine the overall intensity of a working set - The scale can be applied to Strength Training and Conditioning.

When it comes to developing strength or pushing intensity levels in conditioning workouts, the RPE Scale is one of the best tools to use as an individual who is looking to improve overall performance. The RPE Scale is a "self-reported" scale that allows an individual to rate the intensity of their effort from 1-10. The lower the number on the scale, the lower the intensity, and on the other hand, the higher the number on the scale, the higher the intensity.

Reading the RPE Scale

Anyone looking to push the limits of their physical capabilities needs to understand the RPE Scale. Unlike traditional methods of driving progress, such as percentage based lifting, the RPE Scale allows the individual to reflect upon the work that was just performed, and is often a great indicator of whether or not sufficient effort was applied to truly be pushing your abilities.

The RPE Scale ranges from 1-10 - as stated above, the lower the lower the number, the lower the intensity, and the higher the number, the higher the intensity. Use the graphic below to get a better understand of each number on the scale.

Applying the RPE Scale

When it comes to using the RPE Scale, it can take a little bit of time and practice to truly understand what each of the ratings "feel" like. If you're new to the RPE Scale you may not know exactly what a "10" or a "7" feels like, but with time and practice the ratings will become easier to determine.

Take these two examples, here we have two separate workouts, a weightlifting piece and a conditioning piece. In each sample we're going to apply the RPE Scale to help determine an appropriate load to use and an appropriate intensity to work at. Remember, when trying these sample workouts you should look back at the graphic provided above and compare your level of effort to the scale to see if you are moving at correct intensities.

Sample Workout 1:

EMOM x 8:00 Minutes; At Strength Effort

3 Deadlift; At RPE 8-9 out of 10

Coach's Notes:

• RPE 8-9 out of 10 means the intensity, or load, of the Deadlift needs to be "Heavy" in order to make this EMOM intense. 
• The load used could be anywhere from 75-90% of your 1RM, however the format will play a big role in determining what loads feel intense. 

Sample Workout 2:

15:00 Minutes; AMRAP; At Sustained Effort

15/12 Calories Airbike

12 Burpee

9 Dual DB Power Snatch; 50/30 lb per Hand

Coach's Notes:

• The time domain of the AMRAP suggests that it is a longer duration workout, this means the intensity at which you work will need to be lower in order to maintain a "Sustained Effort".
• Long duration conditioning pieces such as this AMRAP can be placed on the RPE Scale at a 4-6 out of 10, or "Moderate Activity".

Avoid These Mistakes While Using the RPE Scale

Using the RPE Scale can potentially be problematic for some individuals. Just like anything else, one tactic may not be the best tactic for all. If you're going to utilize the RPE Scale in your training be sure to be aware of these things while training:

• The scale can allow you "slack" - Because you are determining the intensity of your work, it may give you the chance to fudge the numbers a bit if you are feeling a lack of motivation to train. You must stay true to yourself and the numbers if you want to reap the benefits of the scale.
• It takes time to understand - If you've never used the RPE Scale before or if you're new to exercise in general, you likely don't know what a true "10" feels like. Or any other number for that matter. In order to drive forward progress the individual needs to understand what each intensity level feels like in relation to themselves or progress will stall. Or even worse, you may digress.