Question 1

What is RPE and how does the RPE scale work for strength training?

Accepted Answer

RPE (Rate of Perceived Exertion) is a subjective method for measuring training intensity based on how difficult a set feels. For strength training, we use the RPE 6-10 scale developed by Mike Tuchscherer's Reactive Training Systems (RTS), validated by research from Zourdos et al. (2016). The RPE Scale: RPE 10: Maximum effort - couldn't do another rep RPE 9: Could definitely do 1 more rep RPE 8: Could definitely do 2 more reps RPE 7: Could definitely do 3 more reps RPE 6: Could definitely do 4 more reps The scale uses half-point increments (6.5, 7.5, 8.5, 9.5) to represent uncertainty about whether you could complete another rep. This precision allows for more nuanced training load management. Scientific Validation: Research shows strong correlations between RPE ratings and actual percentage of 1RM, making it a reliable tool for programming when used correctly.

Question 2

How do I use RPE to determine my training loads?

Accepted Answer

RPE training allows you to autoregulate your loads based on daily readiness rather than following rigid percentage prescriptions. Here's how to implement it: Step-by-Step Process: Warm up progressively - Build to your working weight systematically Perform your prescribed reps - Complete the target number at the prescribed RPE Honestly assess difficulty - How many more reps could you have done? Adjust weight accordingly - If RPE was too low/high, modify next set Example Program: Squat: 3 sets × 5 reps @ RPE 8 This means: Stop each set when you could do 2 more reps Weight will vary day-to-day based on recovery and readiness Key Advantage: On days when you're well-rested, you'll naturally use heavier weights. On fatigued days, lighter loads will hit the same RPE, preventing overtraining while maintaining productive stimulus.

Question 3

How accurate is RPE to percentage of 1RM conversion?

Accepted Answer

RPE to percentage conversions are reasonably accurate (±3-5%) when used correctly, but several factors affect precision: Accuracy Factors: Factor Impact on Accuracy Experience Level Beginners overestimate RPE by 1-2 points initially; improves with practice Exercise Type Most accurate for squat, bench, deadlift; less reliable for isolation work Rep Range Most validated for 1-10 reps; accuracy decreases beyond 10 reps Proximity to Failure RPE 8-10 more reliable than RPE 6-7 for percentage correlation Research Evidence: Zourdos et al. (2016) found that trained lifters can accurately predict reps in reserve within 1 rep for RPE 8-10, with accuracy improving over time with consistent practice and feedback. Practical Application: Use RPE as a guide rather than absolute truth. Regular max testing validates your RPE-percentage relationships and helps calibrate your perception.

Question 4

What are the advantages of RPE-based training over percentage-based programming?

Accepted Answer

RPE-based training offers several significant advantages over rigid percentage-based programming, particularly for intermediate and advanced lifters: Key Advantages: 🎯 Autoregulation Adjusts load based on daily readiness, recovery status, sleep quality, and stress levels. You train harder when recovered and lighter when fatigued. 📈 Consistent Stimulus Ensures appropriate training stress regardless of fluctuating 1RM. No forced deloads when naturally fatigued. ⚡ Fatigue Management Prevents excessive fatigue accumulation by naturally reducing volume/intensity on bad days while maximizing productive work on good days. 🧠 Skill Development Develops intuition for training loads and effort assessment, leading to better long-term training independence. Research Support: Helms et al. (2018) found similar strength gains between RPE-based and percentage-based training, but RPE groups reported better adherence and fewer instances of excessive fatigue. When to Use Percentages: Beginners benefit from percentage-based training initially to learn proper loads. Competition prep may also use percentages for specific peaking protocols.

Question 5

How do I calibrate my RPE accuracy and avoid common mistakes?

Accepted Answer

Accurate RPE assessment is a learned skill that improves with practice and honest self-evaluation. Most lifters initially overestimate RPE by 1-2 points. Calibration Strategies: Start Conservative (RPE 6-8): Begin with submaximal loads to learn the scale without risking injury or excessive fatigue Test Proximity to Failure: Occasionally take sets to true failure to calibrate what different RPE levels actually feel like Record Everything: Track weight, reps, and RPE for all working sets. Look for patterns and inconsistencies Video Your Sets: Record sets and assess bar speed. Slower reps typically indicate higher true RPE Use AMRAP Sets: Periodically perform "as many reps as possible" sets to validate your RPE estimates Common RPE Mistakes to Avoid: RPE Inflation: Consistently rating sets higher than actual effort (ego protection) Grinding Every Set: Treating every session like a max effort test day Ignoring Context: Not accounting for fatigue from earlier sets or exercises Technical Breakdown: Confusing poor technique for high RPE Lack of Honesty: Not being truthful about true capacity and effort Validation Protocol: Every 4-6 weeks, test your estimated 1RM (based on RPE data) against actual 1RM or rep maxes. If consistently off by more than 5%, recalibrate your RPE perception.

Question 6

What is RIR (Reps in Reserve) and how does it relate to RPE?

Accepted Answer

RIR (Reps in Reserve) is the foundation of the RPE scale - it represents how many more reps you could have completed with good form before reaching failure. RPE to RIR Conversion: RPE Reps in Reserve (RIR) Description RPE 10 0 RIR Absolute maximum - technical failure RPE 9.5 0.5 RIR Maybe could do 1 more rep RPE 9 1 RIR Definitely could do 1 more rep RPE 8 2 RIR Could do 2 more reps RPE 7 3 RIR Could do 3 more reps RPE 6 4 RIR Could do 4+ more reps Practical Application: Some coaches prefer RIR language ("3 reps in reserve") while others use RPE ("RPE 7"). They mean the same thing - the relationship is: RPE = 10 - RIR. Why Both Systems Exist: RIR: More intuitive for beginners ("leave 3 reps in the tank") RPE: More established in research literature and programming systems Interchangeable: Use whichever resonates better with your training mindset Research Note: Zourdos et al. (2016) used RIR terminology in their validation study, finding that trained lifters could accurately estimate reps in reserve within 1 rep for sets of 1-10 repetitions.

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RPE & Training Load FAQ

What is RPE and how does the RPE scale work for strength training?

How do I use RPE to determine my training loads?

How accurate is RPE to percentage of 1RM conversion?

What are the advantages of RPE-based training over percentage-based programming?

How do I calibrate my RPE accuracy and avoid common mistakes?

What is RIR (Reps in Reserve) and how does it relate to RPE?

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