This can be a very daunting subject for a lot coaches/athletes out there to explain, and may leave us with more questions than answers. So let’s break this down a bit.

   “RPE” stands for “Rating of Perceived Exertion”. To fully understand what that means we must also understand the basics of most any program we may develop or use:

Volume

 

   This is the measurement of the total amount of work performed throughout your sets, exercises, and training sessions. This can be measured in a few different ways: 

1. By Repetitions : The total number of sets, the total number of reps (sets x reps)
2. By Exercise Load :The total number of sets, the totals number of reps, the load (lbs/kg) applied to each rep (sets x reps x load)
3. By Total Session Load : The total number of sets, the totals number of reps, the load (lbs/kg) applied to each rep for each exercise all together (exercise 1 [sets x reps x load] + exercise 2 [sets x reps x load] + etc.)

   Each of these equations will assist us in providing a better understanding of how much actual load we are applying to the body over time. We can use this raw data to help us refrain from “over-training” or not giving our body enough time to recover between sets/sessions. 

 

Frequency

 

   Frequency is one of the easier to understand concepts. Simply put this is the amount of times you train a specific exercise or muscle group a week/micro cycle/block/etc. Understanding the concepts that apply when assigning specific exercises at different intervals allows us to organize the “load” or “stress” in a manner that we do not “over-train” or not give our body enough time to recover (sound familiar?). There are possible beneficial or detrimental factors that could arise when increasing or decreasing frequency of an exercise as this also affects our volume load throughout our micro/macrocycles and total chronic workload for a given movement and overall training, but that is a topic for another day.

Intensity

 

   Probably the most complex topic, intensity is most closely tied to the application of prescribed effort to a given movement. In much simpler terms, this a prescribed amount of work throughout a given exercise, normally in the form of a percentage. For those of you that understand numbers better think of it like this. If you squat 100lbs as a 1RM, this would be 100% intensity. Performing 1 rep at 90lbs and with a 1RM of 100lbs would be given a 90% intensity; so on and so forth. This is the concept of intensity on paper. 

If 100lbs = 1RM
100% = 100lbs
90% = 90lbs
80% = 80lbs
etc.

 

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What is RPE?

   Now that we understand the basic fundamentals of programming, this still leaves us confused as to what “RPE” actually is, let alone how to even use it. So how do we use these principles to apply RPE to our training? Take a look at the following:

Squat : 1×1 @90%
Squat : 3×3 @ 90%

   Here are two different examples that have the same applied intensity for the same exercise, the difference is the amount of volume that is to be performed in the amount of sets and repetitions. If we have a 1RM of 100lbs and we perform a 1×1 @ 90lbs, most athletes would argue that the 1×1 would be much easier than the 3×3 at the same weight. Why is this so? It’s the same weight on the bar and it’s the same exercise being performed right? 

   This is because the total amount of work being done (volume) is greater in our 3×3 than the 1×1. 9 times the amount of volume in fact, thus increasing stress on the muscle groups, induces fatigue and increases the amount of recovery time. 

Exertion

 

   The way we “feel” physically after our 1×1 set compared to our 3×3 sets shouldn’t be confused with intensity. What we are describing here is effort or exertion. THIS is where RPE comes into play. When we measure our effort (how hard we feel our body is working) on a scale of 1-10, we are using the RPE scale. For example, an RPE rating of 1 might compare to laying out on the couch, pizza in hand, watching jeopardy. On the opposite end of the spectrum, an RPE rating of 10 could compare to a final attempt 10 second grind deadlift where you give it everything and some. Numbers 0.5-9.5 fall in-between those two outliers.

   Sometimes we all fall victim to our own mind and may undershoot or be a little overzealous when it comes to selecting our RPE rating. One way to help us keep this in check is to reference IPF World Champion and IPF USA Head Coach Mike Tuchscherer’s outline/scale for RPE/RIR (Reps-In-Reserve). Coach Mike took this concept of RPE and put a powerlifting twist on it to make it more applicable to strength sports. By contemplating how many reps we might have been able to do, we can take a more realistic approach to our RPE/RIR selection.

   Shown below is a chart that gives us a visual perspective on the thought process we should use when selecting our RPE/RIR rating:

 

 

 

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Application of RPE to Training

   Understanding the concept of RPE was the first step. Now comes the challenge of using the same concepts we have learned with our own training or even our athletes training. We already know that training to failure is at most times much less beneficial than training close to failure due to many studies that have been done in the past (a few cited below).

• Davies, T., Orr, R., Halaki, M. et al. Erratum to: Effect of Training Leading to Repetition Failure on Muscular Strength: A Systematic Review and Meta-Analysis. Sports Med 46, 605–610
• Enoka RM, Duchateau J. Muscle fatigue: What, why and how it influences muscle function. J Physiol 586: 11–23, 2008.
• Davies T, Orr R, Halaki M, Hackett D. Effect of training leading to repetition failure on muscular strength: A systematic review and meta-analysis. Sports Med 46: 487–502, 2015

   The main purpose of RPE is to gauge our output of effort. We also use this same rating to manage our fatigue. By adding an RPE rating to each exercise we perform, we can assure that we aren’t “over working” ourselves and we aren’t outpacing our progression we have lined out. 

  We can all agree that there are good days and bad days when it comes to training. Anything can affect our performance, whether that be caused by work, everyday social activities, or any general stress inside or outside the gym. Strength fluctuates day to day; session to session; and so should our training to compensate. This is where RPE comes in.

Squat : 3×3 @ 90% @ RPE 8

   What we see above is  a prescribed amount of volume (3 sets of 3 reps) ; at a prescribed intensity (90%) paired with an RPE rating of 8 (the feeling of being able to do 2 more reps). Say we approach our training that day after a long day of work and things are feeling a bit sluggish and heavy; closer to an RPE rating of 9.5. Now that we have analyzed our current RPE and selected a rating that best reflects our true readiness for this session, we can make an adjustment to the program while still putting forth the same amount of perceived effort (RPE). If we reduce the prescribed intensity 2.5%-5% and fall back into the prescribed RPE 8 range, we can still put forth the same amount of effort during our training session and also achieve a few of the following in the process:

• Effectively reduce fatigue between sets
• Decrease risk of injury
• Increase overall adherence to the program

   The same principles can also be applied the complete opposite way. Say we walk in the gym feeling on top of the world, things are moving smooth and powerful, why not take advantage of the feeling and add a couple of pounds to our lifts that day? As long as at the end of the day we have put forth the same amount of effort (RPE) that we prescribed ourselves before, we are still right on track to make leaps and bounds in our training.

 

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Summary

   An athletes strength can fluctuate up and down any given day for a multitude of reasons. Whether that be due to sleep habits, nutrition, stress inside and outside the gym, water intake; the list goes on and on. The concept of RPE allows us to call audibles on our training sessions when needed using real time data, that way we don’t overwork ourselves on the tougher days and we can take advantage of the days we are performing above average. Again remember, progress won’t always point A to point B. Sometimes we have to take a step off the platform and reanalyze our approach to training to be able to maximize out output at the end of our program.

 

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Hopefully this article will help us apply new principles to our training and help us better understand the overall benefits of incorporating RPE into our future training!

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