What is RPE?

RPE stands for Rate of Perceived Exertion, and in the context of strength training, it refers to how many reps you have left "in the tank" after completing a set. It's also called RIR (Reps in Reserve).

The RPE Scale

RPE 10: Absolute max - could not do another rep RPE 9.5: Could maybe do 1 more rep
RPE 9: Could definitely do 1 more rep RPE 8.5: Could do 1-2 more reps RPE 8: Could do 2 more reps
RPE 7.5: Could do 2-3 more reps RPE 7: Could do 3 more reps RPE 6 and below: 4+ reps left in the tank

Why Use RPE?

Traditional percentage-based training (e.g., "do 80% of 1RM for 5 reps") has a problem: your strength varies day to day. Bad sleep, stress, and recovery status all affect performance.

RPE solves this by auto-regulating based on how you feel TODAY:

Good Day: RPE 8 might be 225 lbs × 5 reps
Bad Day: RPE 8 might be 215 lbs × 5 reps

You still get the right training stimulus without overtaxing yourself.

RPE for Different Goals

Strength Training

Main Lifts: RPE 7-9
Assistance Work: RPE 6-8

Example:

• Squats: 5 sets of 3 reps @ RPE 8
• Romanian Deadlifts: 3 sets of 8 reps @ RPE 7

Hypertrophy (Muscle Growth)

Primary Exercises: RPE 7-9 Isolation: RPE 6-8

Example:

• Bench Press: 4 sets of 8 reps @ RPE 8
• Cable Flyes: 3 sets of 12 reps @ RPE 7

Deload Weeks

All Exercises: RPE 5-6

This allows recovery while maintaining movement patterns.

How to Implement RPE

Week 1: Learn the Scale

Practice rating your sets. After each set, ask:

• "How many more reps could I have done?"
• "Was I close to failure?"

Week 2-4: Apply to Training

Replace percentage-based programming with RPE targets:

Old: Bench 225 lbs for 3 sets of 5 (80% 1RM)
New: Bench for 3 sets of 5 @ RPE 8

Adjust weight up or down to hit the target RPE.

Week 5+: Fine-Tune

You'll develop an accurate feel for RPE. Use it to:

• Push harder on good days
• Back off on rough days
• Avoid overtraining
• Maximize progress

RPE Accuracy

Beginners often underestimate RPE:

• You think it's RPE 9 (1 rep left)
• Actually RPE 7 (3 reps left)

This comes with experience. Tips for accuracy:

Take Sets to Failure Occasionally: Test yourself once in a while to calibrate Use Video: Record your sets. If the bar speed doesn't slow down, you had more reps Be Honest: Ego shouldn't inflate your RPE

RPE Programming Examples

Strength-Focused (5x5 Program)

Squats: 5 sets of 5 @ RPE 8
Bench: 5 sets of 5 @ RPE 8 Deadlift: 5 sets of 5 @ RPE 8

Hypertrophy-Focused (PPL)

Push Day:

• Bench: 4 × 8 @ RPE 8
• Overhead Press: 3 × 10 @ RPE 8
• Dips: 3 × 12 @ RPE 7

Pull Day:

• Deadlift: 4 × 6 @ RPE 8
• Rows: 4 × 10 @ RPE 7
• Pull-ups: 3 × 8 @ RPE 8

Powerlifting Peaking

Week 1: 5 × 5 @ RPE 7 Week 2: 5 × 3 @ RPE 8
Week 3: 5 × 2 @ RPE 9 Week 4: 3 × 1 @ RPE 9.5 (openers) Week 5: Meet!

Common RPE Mistakes

Chasing RPE 10: Training to failure every set leads to excessive fatigue. Most training should be RPE 7-8.

Inconsistent Rating: Being RPE 8 on Monday and RPE 10 on Wednesday with the same weight means your scale is off.

Ignoring Poor Days: If you feel terrible, respect the RPE system and reduce weight. Don't force a number.

RPE + Tracking

The best approach combines RPE with workout tracking:

1. Log weight, reps, sets
2. Add RPE rating
3. Review trends over time
4. Adjust based on patterns

Plate Progress makes this effortless: ✓ Add optional RPE to every set ✓ Track RPE trends over time
✓ See how RPE relates to PRs ✓ Smart suggestions based on history

Scientific Backing

Research shows RPE-based training produces similar or better results than percentage-based training, especially for:

• Preventing overtraining
• Auto-regulation
• Individual differences
• Non-linear progression

The Bottom Line

RPE is a powerful tool for auto-regulating your training. It allows you to train hard when you're fresh and back off when you're beat up.

Start using RPE today:

1. Learn the 1-10 scale
2. Rate every set honestly
3. Adjust weight to hit target RPE
4. Track patterns over time

Your body doesn't know percentages - it knows effort. Train smart with RPE!