Have you ever wondered if you’re training hard enough? One of the best ways to measure how intense your training is, is by calculating your RPE or rate of perceived exertion.

What is RPE?

Unlike most methods of measuring training intensity, RPE is subjective. This means that it is completely different from person to person. You measure your RPE on a scale of 1-10 with 1 being in a state of rest and 10 being a complete blow out of energy. For example, on a light training day you may want to keep your RPE at a level between 5-7 and on a more intense training day between 7-9. 

If you’re new to training, it can be difficult to work out what your scale of RPE is. However, once you start training at different intensities you will be able to measure how hard the exercises/ training is based on past experience.

Why Should You Use RPE?

The most obvious reason for using RPE is to measure the intensity of your training and workout whether or not you’re training hard enough. It can be used as a way to maximise training effort and make sure that you’re staying on track with your training goals. Say you’re doing a Barbell squat, you can measure your RPE and decide whether or not you need to increase the weight.

Another reason for using it is to adjust your training based on the way you feel. The thing about training and progress is that it’s not linear. One week you might feel incredible and be able to lift close to a personal best, and the next week might not be quite as successful. You can use RPE to adapt your training to your energy levels on the day.

You may want to use your RPE as a tracking measure too. It is common to track what weight you’re using each week in the gym to see progression, but you can also use your RPE as another assessment of your progress. When taking note of your sessions, write down your RPE on a scale of 1-10 and measure each week against the other.

What Affects RPE?

There are several factors that determine your rate of perceived exertion, and some might even surprise you -

• Stress and mental fatigue

• Intensity of the training

• Physical fatigue

• Hydration levels

• Hunger levels

• Lack of sleep

Your body is a machine, however you still need to look after it as much as possible. You can’t expect to do a good training session if you haven’t prepared your body for it. If you have not had adequate rest then your body will still be in a state of repair and therefore your training intensity should be reduced.

That being said, it doesn’t always come down to the physical side of things. If you’re stressed due to external factors such as work, family or other issues then this can play a  large role in your training intensity. You might not have the energy for a strength training workout and opt for a stretching and foam rolling session instead. Therefore, use RPE as a way to assess both your mental and physical wellbeing and the level of exertion you are prepared to put your body through in a training session.

It’s important to remember that your mood changes, your fatigue levels dip and so will your training. Sometimes it isn’t possible to measure your training intensity based on purely quantitative measures and so that’s why RPE works. It’s the best way to listen to your body and work at a level that feels right for you on the day.

Written by guest author Eryn Barber.

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Tags: Misc > Lifestyle ; Misc > Recovery