What is RPE Training and How to Use It

Beyond Percentages

Traditional programming uses percentages: "Squat 3x5 at 80% of your 1RM."

The problem? Your strength fluctuates daily. Some days 80% feels light; other days it's a grinder. Percentages don't account for recovery, sleep, stress, or the fact that your 1RM might have changed since you tested it.

RPE solves this problem.

What is RPE?

RPE (Rate of Perceived Exertion) is a 1-10 scale measuring how hard a set feels:

• RPE 10: Maximum effort. Could not do another rep.
• RPE 9: Could have done 1 more rep.
• RPE 8: Could have done 2 more reps.
• RPE 7: Could have done 3 more reps.
• RPE 6 and below: Warm-up territory.

Reps in Reserve (RIR)

RIR is the flip side of RPE:

• RPE 10 = 0 RIR
• RPE 9 = 1 RIR
• RPE 8 = 2 RIR

Some people prefer thinking in RIR. They're functionally identical.

Why RPE Works

Auto-Regulation

RPE lets your training adapt to your daily readiness. Feeling strong? You'll lift more at the same RPE. Feeling tired? You'll back off automatically.

Fatigue Management

Training at RPE 10 every session leads to burnout. RPE helps you modulate intensity across a training week or block.

Accurate Tracking

"3x5 at RPE 8" is more meaningful than "3x5 at 225 lbs" because it tells you how hard the set actually was—not just the weight on the bar.

How to Use RPE in Your Training

For Hypertrophy

Most working sets should be RPE 7-9. You want to get close to failure for muscle growth, but not every set needs to be a maximum effort.

For Strength

Heavy singles and doubles often go to RPE 9-10. Volume work can stay at RPE 7-8 to accumulate practice without excessive fatigue.

Example RPE-Based Program

Week 1: 4x6 at RPE 7

Week 2: 4x6 at RPE 8

Week 3: 4x6 at RPE 9

Week 4: Deload (3x6 at RPE 6)

The weight increases naturally as RPE targets increase.

Learning to Rate Accurately

RPE is a skill. Beginners often overestimate (calling RPE 6 as RPE 9) or underestimate. Tips:

1. Film your sets - Watch for bar speed slowdown
2. Practice stopping at different RPEs - Do sets intentionally at RPE 7, then 8, then 9
3. Be honest - Ego has no place in RPE ratings

How RepLog Implements RPE

RepLog has built-in RPE tracking on every set. Log your RPE alongside weight and reps, and our Smart Load feature will suggest weight increases when sets feel too easy—or back-offs when you're overreaching.

Over time, you'll see your RPE 8s getting heavier. That's progress you can measure.

The Bottom Line

RPE is the most effective auto-regulation tool in modern training. It takes practice to calibrate, but once you do, you'll never go back to rigid percentage-based programs.

Train smarter. Train with RPE.