What is RPE and how do we use it?

What is RPE?

RPE stands for Rate of Perceived exertion, it is a subjective scale of intensity and effort that ranges from 1-10 with 1 being extremely easy, and 10 being absolutely maximal.

Why do we use RPE?

We use RPE at Bond Performance, because it is a simple and effective way of helping you pick the right weight for strength training and metcons, so that you are able to best achieve the desired stimulus and make the most of your training each and every day at the gym.

Deciding on what weight to use can be difficult with the type of training we do, with multiple different barbell, dumbbell and kettlebell movements that may show up in class on any given day, so we use RPE as well as a thorough instruction and breakdown of everything we do in class to guide you, so that you are able to leave the gym feeling like you gave your best effort and came out fitter and stronger.

One of the main benefits of using RPE is that it is subjective and variable, some days we come into the gym and we aren’t feeling the most energetic, maybe you had a busy day at work, or didn’t have the best night’s sleep, other days we come in and we are feeling great, what weight you choose may change on either of these days even if the prescribed RPE is the same. If you are not feeling great, maybe you go a little bit lighter, or conversely if you are feeling great, maybe you will put a little bit more weight on the bar.

How do we use RPE for Strength and for Metcons?

The way we prescribe an RPE for Strength and for a Metcon are slightly different.

For strength, the easiest way of thinking about it is as a percentage of your 1 Rep Max (1RM, the most weight you can lift for 1 rep). For example, we are doing back squats and your best back squat is 100kg, this is an RPE 10 because it is absolutely maximal, it is the most weight you can possibly lift for that movement. If we prescribe back squats at an RPE 7 then you would use something around 70kg, but as I wrote above, this is dependant on how you feel, so you may feel you can do a little bit more, or less on a certain day, but somewhere around the 70% mark is where you should aim.

For metcons, it can be a little bit more difficult, especially because we do lots of movements that you wouldn’t know what your 1RM is, we also change up the reps a lot, as well as introduce lots of dumbbell and kettlebell movements and fatigue can change your perception of what a weight feels like. That being said, when we prescribe an RPE for a metcon, we prescribe on the basis that you are fresh, knowing that it is going to feel more difficult towards the end of a workout. You will never see an RPE 10 for a metcon, we won’t be lifting anything completely maximal under fatigue. You will also very rarely see a 9 (unless in specific circumstances), this is also generally too heavy to be lifting under fatigue. 1 or 2 is also unlikely as they are simply too easy or light, the most common RPE prescription you will see is from 3-8. Here are some helpful rep ranges related to RPE that you can use to help you choose a weight you need to use.

RPE 10: 1 Rep (Maximal)

RPE 9: 2-3 Reps

RPE 8: 3-5 Reps

RPE 7: 5-8 Reps

RPE 6: 8-12 Reps

RPE 5: 12-15 Reps

RPE 4: 15-20 Reps

RPE 3: 20+ Reps