The BORG RPE Scale's
Swedish researcher Gunnar Borg created the RPE scale in the 1960s. This tool enables participants to assess their perceived exertion during exercise to gauge its intensity. The scale is essentially a numerical ranking system that assigns values to indicate the exerciser's perceived level of exertion, ranging from no effort to maximal effort. The exerciser must assess the intensity of their workout based on factors like breathing rate, heart rate, sweating, and muscle fatigue. The Borg scales can be used for various activities, such as cardiovascular training, weightlifting, plyometrics, and even physically demanding jobs.
There are two versions of the RPE scale: the 0-10 RPE scale, called the CR10 scale, and the original Borg RPE 6-20 scale, as seen below. When using the scale, individuals are required to assess the level of effort they are putting in on a scale ranging from 0 to 10 (with 1 indicating very light effort and 10 representing maximum exertion) or from 6 to 20 (where 9 signifies extremely light effort and 20 indicates maximal exertion), based on their preferred scale.
The Modified Tuchscherer RPE Scale
Powerlifting coach Mike Tuchscherer adapted the Borg RPE scale for his Reactive Training Systems (RTS) approach, adjusting it to gauge a trainee's perception of how many repetitions they could complete after a set. However, this RPE scale applies to all sports involving weightlifting; it gives the lifter a concrete way to measure intensity compared to other methods, such as %1RM.
Using this modified Tuchscherer RPE scale, the lifter gauges what weight to use based on how many repetitions are left in reverse (RIR) rather than a subjective opinion based on other factors used in the Borg Scale. This makes this RPE scale more specific to the sport of weightlifting.
If, for example, you were to perform three sets of five for an RPE of 8, you would warm up to a weight that you can definitely perform with two more reps left in reverse for all three sets of five reps.
The scale runs from 5.5 to 10 simply because an RPE lower than 5.5 could be considered unnecessary in strength training for weightlifting sports for working sets (these are sets that aren't your warm-ups).
The RTS RPE scale helps lifters assess the number of repetitions achievable before failure, thus avoiding injuries or overtraining. For instance, an RPE of 10 indicates the inability to perform additional reps before failure, whereas an RPE of 9 suggests only one more rep can be completed before failure.
Instead of pre-determining weights according to your one-rep max (1RM), RPE-based programs offer a more straightforward approach. For instance:
Week 1 — 4 sets at RPE 6
Week 2 — 3 sets at RPE 7
Week 3 — 3 sets at RPE 8
Week 4 — 2 sets at RPE 9
Week 5 - 3 sets at RPE 10
This implies that you are not required to specify the number of repetitions per set or determine an intensity (weight) based on a percentage of your 1RM. Alternatively, the program can outline the training volume as seen below using the RPE method:
Week 1 — 4 sets at 8 RPE 6.5 - 8
Week 2 — 4 sets of 6 reps at RPE 7-8
Week 3 — 4 sets of 5 reps at RPE 8-9
Week 4 — 5 sets of 3 reps at RPE 9
Week 5 - 3 sets of 3 reps at RPE 10
The RPE scale requires you to pay more attention to your ramp-up sets than usual. Be precise in your technique and bar movement when warming up, and keep track of your remaining reps. It is essential not to overlook any steps in the warm-up process, as skipping them could suddenly raise the intensity, causing you to miss reps or risk injury.
Barbell Rehab has its own RPE chart that uses the RIR system. However, it chooses to range the RPE from 1 to 10; as you can see, it's included two more rows: 1-4, which is a very light effort, and then 5-6, which it considers warm-up weights. This can be usual during the ramping-up warmup section of the exercise when building up to working sets.
Benefits of RPE
Autoregulation allows the lifter to adjust the intensity and volume of each training session.
Autoregulation involves choosing and adapting the training intensity according to your performance in a specific training session. Using %1RM does not consider that you won't be at peak performance in every training session; it states the intensity you must achieve for a given number of sets and reps. Somedays, you won't be able to achieve said intensity due to fatigue or lower performance levels due to external circumstances or time restraints. It is highly impractical! However, the RPE scale does consider this: instead of targeting a pre-determined weight, you target a pre-determined RPE whereby you ramp up to a weight appropriate for that RPE for that session.
For example, in Week one of training, feeling fresh, with perfect sleep, no stress from work, and no time constraints, I could achieve a Back Squat of 180kg for three sets of RPE 8. However, in Week Six, having poor sleep, late nights at the office, and overcoming the flu, I might only achieve 120kg for three sets of RPE 8! The variants are the same: barbell, gym, training time slot, body weight, and age - however, external factors affected my performance on the session day.
Helps More Advanced Lifters Progress
After years of lifting, linear progression using a linear or undulated percentage of max training programs doesn't work. Therefore, training using the RPE/RIR system helps ensure continued progression and is in keeping with the advanced approach to training most elite lifters follow.
You don't need to know your One Rep Max.
Sometimes, lifters won't know their one rep max; it might not be in their interest to train using their 1RM based on where they are on their training cycle. For example, I squatted 250 kilograms at a meet event with three white lights, but I squatted 290kg in the gym for my 1RM PR. During filming for a video series in a gym overseas, I squatted 230kg for my 1RM PR that session. Therefore, what should I use? In addition, some weeks might be your true 1RM, and others might not based on your performance levels for that session.
Less likely to miss reps/sets or do too many reps/sets during training.
When using percentages of 1RM, the weight might be too heavy or too light based on your performance level for that session. Most of the time, lifters either perform more reps than stated due to the weight being too light or skip reps and fall short due to the weight being too heavy.
The RPE system can be implemented so that no number of reps per set has to be defined, for example, two sets of RPE 8. Alternatively, because it's subjective to each training session and no intensity has been stated, you lift a weight appropriate for that specific training session, so it's near impossible to miss reps and fall short (as long as you ramped up correctly).
Con's of RPE
It’s Less Objective Than Percentages; therefore, training logs are necessary!
The subjective nature of RPE training can be a selling point, but it can also be a negative; some lifters find it difficult to achieve consistency throughout the program. Some days, a 150kg bench press might be an RPE nine for five reps, and other days, it might be an RPE 7 for five reps. Therefore, training logs are imperative for RPE training; keeping detailed notes and tracking progress is necessary; if this isn't your forte, you might struggle with RPE training.
If misused, it can promote over-analysis of performance.
I have found that, with some lifters, the subjective nature of RPE leads to confusion in more novice lifters. For example, over-analysing is a downward spiral in RPE training, some might state:
"I could have done one more rep because I squatted too much depth on the fourth and sixth rep; therefore, it's an RPE 8, not 7; I'll adjust for the next set."
" I didn't touch the chest for a two-second pause on the fifth rep; therefore, that didn't count, so this was an RPE 7, not 8".
Overanalysis also makes the training logs complex, inconsistent, and misleading, which can lead to demotivation and a loss of desire to train.
Misuse of RPE can lead to under-training by being overly conservative.
Most lifters new to RPE tend to be excessively conservative with their RPE selection. They trained at an RPE of 7 rather than 9, which means they were under-trained and didn't attain the desired intensity for that training session or block. This can subsequently have a knock-on effect on other sessions, thus affecting the lifter's long-term progress.
Ramping-up is critical to the RPE's success.
The lifter must ramp up to the appropriate RPE for the working sets, emphasising the process of warming up to the working sets. If you ramp up incorrectly or get lazy and choose weight based on previous training sessions, you will make mistakes that can lead to overtraining or injury.
Solution: RPE-Pecentage Matrix Chart
The above matrix chart is an excellent solution for those who are unsure whether to choose RPE or %1RM training. The Y-axis shows the RPE from 7-10 going up in 0.5 increments like the RTS RPE, and the X-axis along the top shows the number of Reps from 1-12.
Then, within the chart, the percentages of your 1RM are colour-coded based on intensity: red is high intensity/heavy weight, and green is low intensity/light weight. For example, if I chose an RPE 8 (two reps left in reverse) for six repetitions, that would be 71% of my 1RM.
This, therefore, allows lifters to have an objective percentage value of their 1RM for a stated RPE IF they need guidance on the weight. The percentage of 1RM weight could be used as a starting point or guideline for the first set's weight, which the lifter can then choose to increase or decrease based on whether the set was truly an RPE of 8.
This chart can be helpful for bodybuilders, especially as it goes to 12 repetitions and lowers the percentage of 1RM to 58.6%. This can assist bodybuilders seeking to choose the optimal weight for their compound lifts to create hypertrophy. In addition, bodybuilders are not strength athletes; they are less concerned with intensity and maximal effort and more volume and isolation training.
If one wants a more detailed Matrix Chart, the below ranges from 1 to 15 repetitions, uses a 0 to 10 RPE scale, and has percentages as low as 49%. It also includes the RIR guide to the left of the RPE Axis.
The grey box at the top left shows your true 1RM, 100%, and RPE 10; the green values represent the true Rep Max for each number of reps. For example, your 4RM is 85% of 1RM, and your 10 Rep Max is 0.75% of 1RM. The yellow and red values are all based on the green cell values along the top.
I have created the JH Lifting Logic RPE-% Chart Calculator, which you can download for free below.
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