30 Seconds Summary
The RPE Scale: Over-Hyped or Missing Ingredient?

  • RPE stands for Rate of Perceived Exertion, a scale to measure workout intensity.
  • The original RPE scale, developed by Gunnar Borg in the 1980s, ranged from 6 to 20, but was later simplified to a 1-10 scale by Mike Tuscherer.
  • RPE 10 indicates maximum effort with no reps left, while lower values suggest more reps in reserve; RPE 9 means 1 rep left, RPE 8 means 2 reps left, etc.
  • RPE provides a smarter, flexible alternative to percentage-based training by allowing adjustments based on how you feel on a given day.
  • Most effective training should occur within an RPE range of 7 to 9 to balance intensity and safety.
  • Training at an RPE of 10 continuously can overly stress the body, while going below 7 might not provide sufficient challenge.
  • Percentage-based training remains valuable, but incorporating RPE allows for adjustments due to varying daily performance and recovery states.
  • Using RPE wisely can prevent injury and enhance long-term progress by avoiding overexertion and promoting sufficient recovery.
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