WeLLBody Lab Training Education

Understanding RPE

Learn to Lift Smarter, Not Just Harder.

Rate of Perceived Exertion helps you choose the appropriate weight for each exercise while accounting for how your body is performing today.

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What Is RPE?

RPE stands for Rate of Perceived Exertion.

It's a subjective 1–10 rating that helps you determine how difficult a particular set feels and how many additional quality reps you could have performed.

I use RPE to help you choose your working weights and apply progressive overload throughout each training block.

RPE doesn't have to be perfect. Learning to recognize effort is a skill, and you'll get better at it the more you practice.

Ask yourself: How many more good reps could I have done?

Your answer gives you a simple way to estimate your RPE.

The RPE Scale

You won't use every number equally often in strength training. Most working sets will fall somewhere between RPE 7 and RPE 9.

10
Maximum Effort

No additional quality reps left.

9
One Rep Left

You could perform approximately one more good rep.

8
Two Reps Left

A challenging working weight with approximately two reps in reserve.

7
Moderately Challenging

You still have several quality reps available and the weight moves well.

6
Moderate Effort

Often appropriate for speed, power, or technique-focused work.

5
Warm-Up Effort

Comfortable weight used to prepare your body for heavier work.

Why I Prefer RPE

Have you ever warmed up for a squat using the exact same weight you used the previous week and thought, "Why does this feel so much heavier today?"

That's normal.

Your performance isn't identical every day. Sleep, recovery, stress, hormones, nutrition, previous training, and life outside the gym can all influence how a particular weight feels.

RPE allows you to regulate your training based on your preparedness right now — not what you lifted last week or what a percentage chart says you should be able to lift.

That doesn't mean we're avoiding hard work. It means we're choosing the appropriate amount of hard work for that day.

RPE + Progressive Overload

The goal is not to max out every workout.

Progressive Overload Means Progressing Over Time

Progressive overload means gradually increasing the challenge placed on your body so it continues to adapt.

Adding weight
Adding reps
Adding sets
Increasing total volume
Improving control
Increasing exercise difficulty

EXAMPLE IN PRACTICE

A 4-Week Strength Block

Here's one example of how RPE and progressive overload might work together.

Back Squat

Week 1 3 × 8

RPE 7

Week 2 4 × 8

RPE 7

Week 3 3 × 8

RPE 8

Week 4 4 × 8

RPE 8

Notice that none of these weeks require you to max out. The challenge gradually increases while still leaving room for quality technique and recovery.

THIS PART MATTERS

Record Your Weight + RPE

Please log your working weight and your RPE for each programmed exercise.

If you don't know what you lifted previously, it's much harder to determine whether you're progressing.

Every working set gives us information.

Weight + reps + RPE allow you to see your progress and make better training decisions in the weeks ahead.