RPE in Training: Definition, Calculation, Everything You Need to Know

Whether you are a beginner or an experienced athlete starting a strength training program, you will often hear about RPE. But what does it actually mean, and how can you effectively incorporate it into your training routine?

In this article, we explore the concept of RPE in strength training in detail – its calculation, its use in a training program, and its specific applications in various training disciplines, from streetlifting to powerlifting.

We will also discuss the potential drawbacks of this indicator and close with recommendations on how to integrate it wisely into your routine to maximize your results.

What is RPE in Training?

RPE, or Rate of Perceived Exertion, is a subjective indicator used to evaluate the intensity of your effort during a given exercise. Rather than relying on percentages of your maximum capacity, RPE takes into account how you perceive the effort you are putting in. It is generally measured on a scale of 1 to 10, where 1 corresponds to no effort and 10 to absolute maximum effort.

Here is a table to better understand the RPE scale in strength training:

RPE	Effort Level	Reps in Reserve
10	Maximal	0
9	Hard	1
8	Hard	2
7	Moderate	3
6	Moderate	4
5	Easy	5
4	Easy	6
3	Very Easy	7
2	Very Easy	8
1	Very Easy	9

Why Use RPE in Training?

Using RPE has several advantages in a strength training context. First, it allows for individualized training adaptation by accounting for individual variations in physical condition, recovery, and fatigue level. In addition, RPE offers a more flexible approach to adjusting training intensity based on how you feel in the moment, which can be particularly useful when there are variations in energy levels or motivation.

This indicator also allows athletes coached by a trainer to give clear feedback to their coach. The coach can then understand how the athlete felt during the training session and assess their current form.

How to Calculate RPE

Calculating RPE is relatively straightforward. After each set, ask yourself how hard you perceived the effort on a scale of 1 to 10. If you feel you put in a moderate effort, you might assign an RPE of 5 or 6. If you feel exhausted and close to muscular failure, you might assign an RPE of 9 or 10.

RPE Calculation Example

In this example, an athlete starts a set of weighted pull-ups. At the end of the set, if they feel they had 2 reps left in reserve, the calculation is as follows:
RPE = 10 – 2
Which gives an RPE of 8.

How to Use This Indicator in a Training Program

Integrating RPE into your training program requires some practice and observation.

Start by familiarizing yourself with the RPE scale and learning to assess your own perceived effort.

Then, use these ratings to adjust your training loads and volumes according to your specific goals and current fitness level.

RPE Applications in Different Training Disciplines

RPE in a Streetlifting Program

In streetlifting, where conditions and equipment can vary considerably, RPE is particularly useful for adjusting training intensity based on factors such as equipment, environment, and physical form.

In your training program, apply the RPE indicator when training under difficult conditions or when your form is suboptimal. Aim for a low RPE with more volume when you are fatigued, and a high RPE when you are at full capacity.

RPE in a Powerlifting Program

In powerlifting, where performance is measured by raw strength, RPE can help athletes optimize their off-competition training by allowing them to select appropriate working loads based on their current form and fatigue.

This indicator can serve as a guide to adjust training cycles and prevent long-term physical and mental burnout.

Drawbacks of This Indicator

Although RPE is a valuable tool in many situations, it also has a few potential drawbacks.

First, given its subjective nature, the indicator can be subject to individual variations and perceptual biases. It is critically important to understand and master the indicator in order to use it correctly and avoid skewing your training.

In addition, some athletes – particularly beginners – may struggle to accurately assess their perceived effort, which can lead to errors in managing training intensity.

Conclusion

In conclusion, RPE in strength training is a valuable tool for evaluating and adjusting training intensity based on the individual athlete’s sensations.

By wisely incorporating RPE into your training program, you can optimize your performance, minimize injury risk, and progress consistently toward your strength training goals.