What is Rate of Perceived Exertion (RPE)?
Quick Definition
A subjective scale used to measure the intensity of a lift or training set.
The Rate of Perceived Exertion (RPE) is a subjective method used to gauge the intensity of a training set. While originally developed by Gunnar Borg as a 6-to-20 scale for cardiovascular exercise, modern resistance training utilizes a modified 1-to-10 scale popularized by powerlifting coach Mike Tuchscherer. The lifting-specific RPE scale is directly anchored to "Reps in Reserve" (RIR).
An RPE 10 indicates a maximal effort set where no additional repetitions or weight could have been handled. An RPE 9 means the lifter could have completed exactly 1 more repetition. RPE 8 indicates 2 repetitions left in the tank, and so on.
Half-point ratings (such as RPE 8.5) suggest that while another full repetition was not possible, a small increase in weight was. RPE is a cornerstone of autoregulation in strength training. Autoregulation adjusts the day's training load based on the lifter's current readiness, accounting for factors like sleep, stress, and nutrition.