What is RPE?

About Rate of Perceived Exertion (RPE)

The Rate of Perceived Exertion (RPE) is a subjective scale used to measure how hard a person feels they are working during physical activity relative to their maximal capacity. It provides an easy and effective way to gauge exercise intensity without the need for specialized equipment.

RPE Scales

• Borg Scale: The original RPE scale developed by Dr. Gunnar Borg ranges from six to 20, with six representing no exertion and 20 representing maximal exertion.
• Modified Scale: A simplified version of the RPE scale ranges from one to 10, with one indicating very light activity and 10 indicating maximal effort.

How to Use RPE

RPE is used by individuals to assess and adjust their workout intensity based on how they feel during exercise. For example, a rating of 12 to 14 on the Borg scale (or 5 to 6 on the 1-10 scale) typically corresponds to a moderate intensity level, where the individual feels they are working but can still maintain the activity comfortably.

Benefits of Using RPE

• Personalized intensity: RPE allows individuals to tailor their workouts to their fitness level and how they feel on a given day, promoting safer and more effective training.
• Accessible: RPE is easy to use and requires no special equipment, making it accessible for anyone.
• Adaptability: RPE can be used across different types of exercise, including cardio, strength training, and flexibility workouts.
• Autoregulation: Allows for autoregulation of training intensity based on daily fluctuations in energy levels, stress, and recovery.

Examples of RPE in Practice

• cardio Workouts: During a run, a person might aim to stay at an RPE of 12-14 (moderate intensity) for endurance training or push to an RPE of 17-18 (high intensity) for interval training.
• strength training: A lifter might use an RPE of 7-8 (hard) to determine the weight they should use for a set of 8-12 repetitions.
• flexibility Exercises: In a yoga class, participants might aim for an RPE of 5-6 to ensure they are stretching comfortably without overexerting themselves.

Understanding RPE Ratings

• RPE 1-3: Very light activity; can be sustained for long periods with minimal effort.
• RPE 4-6: Moderate activity; feels somewhat hard but manageable for extended periods.
• RPE 7-8: Hard activity; challenging but sustainable for a shorter duration.
• RPE 9-10: Very hard to maximal effort; can only be maintained for a brief period.

Using RPE for Effective Training

Integrating RPE into your training regimen allows you to monitor and adjust the intensity of your workouts based on how you feel, promoting a more intuitive and responsive approach to exercise. By regularly using RPE, you can better understand your body's signals, improve workout efficiency, and reduce the risk of overtraining.