RPE in Weightlifting: Understanding the Rate of Perceived Exertion

What Does RP Mean in Weightlifting?

In weightlifting, "RP" is commonly used as shorthand for RPE, or Rate of Perceived Exertion, a subjective scale used to gauge the intensity of a set, often directly correlating with Reps in Reserve (RIR).

Understanding RPE (Rate of Perceived Exertion)

The Rate of Perceived Exertion (RPE) is a subjective measure of how hard you perceive yourself to be working during a set of exercise. Originating from Dr. Gunnar Borg's work in the 1970s (the Borg RPE Scale, typically 6-20), its application in strength training has been refined, most notably into a 1-10 scale, or more practically, a 6-10 scale, where 10 represents maximal effort.

Unlike objective measures like percentages of a one-repetition maximum (1RM) or specific loads, RPE accounts for daily fluctuations in strength, fatigue, stress, and recovery. This makes it a powerful tool for autoregulation, allowing lifters to adjust their training intensity on the fly based on their current physical state, rather than rigidly adhering to pre-set numbers.

The RPE Scale Explained

In weightlifting, the RPE scale is most frequently used in conjunction with Reps in Reserve (RIR). RIR refers to the number of additional repetitions you could have performed after completing a set, before reaching muscular failure.

Here’s a breakdown of the common 6-10 RPE scale and its correlation with RIR:

• RPE 10 (0 RIR): Maximal effort. You could not have completed any more repetitions with good form. This is failure or very close to it.
• RPE 9 (1 RIR): Very hard effort. You had one more repetition left in the tank.
• RPE 8 (2 RIR): Hard effort. You had two more repetitions left in the tank.
• RPE 7 (3 RIR): Moderate effort. You had three more repetitions left in the tank.
• RPE 6 (4 RIR): Light effort. You had four or more repetitions left in the tank.

While RPE values below 6 exist, they are generally not relevant for effective strength training, as they represent very low intensity.

How to Implement RPE in Your Training

Incorporating RPE into your training requires practice and self-awareness. Here’s a step-by-step approach:

1. Define Your Target RPE: For each set or exercise, specify a target RPE. For example, "3 sets of 5 reps at RPE 8."
2. Select an Initial Load: Choose a weight that you think will put you in the target RPE range for the prescribed repetitions. This often requires some trial and error initially.
3. Perform the Set: Execute the repetitions with proper form.
4. Assess Your RPE: Immediately after the set, ask yourself: "How many more reps could I have done?" If you did 5 reps and felt you could have done 2 more, that's an RPE 8 (2 RIR).
5. Adjust for Subsequent Sets/Workouts:
   • If your RPE was lower than targeted (e.g., you aimed for RPE 8 but it felt like RPE 7), consider increasing the weight for the next set or the next workout.
   • If your RPE was higher than targeted (e.g., you aimed for RPE 8 but it felt like RPE 9 or 10), consider decreasing the weight for the next set or the next workout.
   • If your RPE was spot-on, maintain the weight.

Example Application:

• Strength Training (e.g., 3-5 reps): Often targets RPE 8-9 to ensure sufficient intensity for strength adaptations while managing fatigue.
• Hypertrophy Training (e.g., 6-12 reps): Can vary from RPE 7-9 depending on the training phase and volume, ensuring enough stimulus for muscle growth without excessive fatigue.
• Peaking for Competition: May involve planned RPE 10 sets (true failure) or RPE 9-9.5 sets to test maximal strength in the weeks leading up to a meet, followed by deloads.

Benefits of Using RPE for Autoregulation

The adoption of RPE in weightlifting offers several advantages for lifters of all levels:

• Optimized Recovery: By adjusting intensity based on daily readiness, RPE helps prevent overtraining and allows for better management of recovery, ensuring you're not pushing too hard on days when your body isn't ready.
• Enhanced Performance: It allows you to maximize performance on "good" days by pushing harder, and to pull back on "bad" days, ensuring consistent, productive training without burnout.
• Reduced Injury Risk: By avoiding excessive fatigue and allowing for daily adjustments, RPE can help minimize the risk of technique breakdown and subsequent injuries.
• Greater Training Flexibility: RPE accommodates life stressors (sleep, work, nutrition) that impact daily performance, making training more adaptable and sustainable long-term.
• Improved Self-Awareness: Regularly assessing RPE hones your ability to listen to your body and understand its responses to training, a crucial skill for long-term athletic development.

Potential Challenges and Considerations

While highly beneficial, RPE use is not without its nuances:

• Subjectivity: The biggest challenge is accurately assessing your RPE. This improves significantly with practice. Beginners often overestimate or underestimate their RPE.
• Learning Curve: It takes time and experience to develop a reliable internal gauge of effort and RIR.
• Exercise Specificity: RPE can feel different across various exercises. A squat at RPE 8 might feel different from a bicep curl at RPE 8.
• Fatigue Influence: Accumulated fatigue over a workout or week can make RPE assessment more challenging. The first set of an exercise might have a more accurate RPE than the last set.

RPE vs. Traditional Percentage-Based Training

Traditional training often relies on percentages of a 1RM (e.g., "3 sets of 5 reps at 80% of 1RM"). While effective, this method doesn't account for daily fluctuations.

• Percentage-Based: Prescriptive, consistent, good for structured periodization, but rigid and doesn't adapt to daily changes.
• RPE-Based: Adaptive, responsive to daily readiness, promotes self-awareness, but requires practice and can be less precise for beginners.

Many coaches and lifters find a hybrid approach most effective, using percentages as a general guideline and then adjusting the load based on RPE for the day. For example, "Aim for 80% of 1RM, but ensure it's an RPE 8. If it feels harder, reduce the weight; if easier, increase it."

Key Takeaways for Effective RPE Use

• Practice is Key: Consistently assessing your RPE after sets will improve your accuracy over time.
• Be Honest: Don't inflate or deflate your RPE. An honest assessment is crucial for effective autoregulation.
• Start Conservatively: When first using RPE, err on the side of slightly lower RPEs (higher RIR) to avoid overshooting.
• Consider Your Goals: Tailor your target RPEs to your specific training goals (e.g., higher RPEs for strength peaks, varying RPEs for hypertrophy).
• Combine with Objective Data: While RPE is subjective, combining it with objective data like training logs (weights lifted, reps completed) can provide a more comprehensive picture of your progress.

Understanding and effectively applying RPE and RIR empowers you to train smarter, not just harder, leading to more sustainable progress and a deeper connection with your body's capabilities.