What is RPE in Exercise? Complete Guide to RPE Scale and Calculator
Aaron
Have you ever wondered what RPE means in exercise? Or what does RPE stand for? Let's dive into this essential training concept that's revolutionizing how we approach strength training.
What Does RPE Stand For?
RPE stands for Rating of Perceived Exertion. It's a scale that helps you measure how hard you're working during exercise. Originally developed as the Borg RPE scale by Swedish psychologist Gunnar Borg in the 1960s, it was later adapted for strength training by powerlifting champion Mike Tuchschere.
Want to try it yourself? Check out our RPE Calculator to estimate your one-rep maximum and optimal training weights.
Understanding the RPE Scale (Borg RPE Scale)
The perceived exertion RPE scale helps quantify how many reps you feel you could still perform at a given weight:
| RPE Rating | What Does This RPE Mean? |
|---|---|
| 10.0 | Maximum effort, no more reps possible (failure) |
| 9.5 | Could possibly do 1 more rep or slightly more weight |
| 9.0 | Could do 1 more rep |
| 8.5 | Definitely 1 more rep, maybe 2 |
| 8.0 | Could do 2 more reps |
| 7.5 | Definitely 2 more reps, maybe 3 |
| 7.0 | Could do 3 more reps |
| 5-6 | Could do 4-6 more reps |
| 3-4 | Very light effort |
| 1-2 | Minimal effort |
RPE Chart and 1RM Conversion
Want to know how to convert your RPE performance to 1RM? Here's a simple RPE chart example:
-
Basic RPE to 1RM Conversion:
- If you perform 5 reps at RPE 8 (meaning you could do 2 more reps)
- Your actual rep max would be 7 reps at that weight
- Use our 1RM RPE Calculator to get precise estimates
-
Weight Adjustment Guidelines:
- Adjust weight by approximately 5% per RPE point
- Example: If targeting RPE 8 but achieving RPE 9, reduce weight by 5%
What is RPE in Exercise: Practical Applications
Training Optimization
The optimal training range is typically RPE 7-9 (1-3 reps from failure) because it:
- Provides sufficient training stimulus
- Minimizes injury risk
- Allows for adequate recovery
Using the RPE Calculator
Our free RPE calculator helps you:
- Estimate 1RM based on weight, reps, and RPE
- Calculate training percentages
- Generate RPE charts for different intensities
Additionally, if you already know your 1RM, you can use our RM (Working Weight) Calculator to plan your specific set weights. This tool will calculate the weight you should use when performing sets of N reps, based on your 1RM and target RPE.
Dynamic Weight Adjustment
Example of a squat workout using the RPE scale:
- First set: 120kg × 5 at RPE 8
- If it feels like RPE 9: Reduce to 114kg
- If it feels like RPE 7: Increase to 126kg
Important Considerations When Using RPE
- Experience Required: Accurate RPE ratings require training experience
- Warm-up Impact: Insufficient warm-up can cause RPE fluctuations
- Long-term Tracking: Recording RPE data helps optimize training plans
Frequently Asked Questions About RPE
What is RPE in Exercise?
RPE in exercise is a subjective rating of how hard you're working, based on how many more reps you could perform. It's particularly useful in strength training and powerlifting.
What Does RPE Mean in Training?
In training, RPE indicates how close you are to failure. For example, RPE 8 means you could do 2 more reps with good form.
How Do I Use the Borg RPE Scale?
The Borg RPE scale helps you rate your perceived exertion. For strength training, focus on the 1-10 scale where 10 is maximum effort.
Conclusion
Understanding what RPE means and how to use the RPE scale can significantly improve your training. Try our RPE calculator to start implementing this powerful tool in your workouts today.