BorgSkala

BorgSkala, commonly referred to as the Borg Rating of Perceived Exertion (RPE) scale, is a subjective method for measuring exercise intensity. It was developed by Swedish psychologist Gunnar Borg in the 1960s and has become one of the most widely used tools in exercise science, rehabilitation, and sports medicine.

The most familiar version is the 6–20 scale. On this scale, 6 denotes no exertion, 9 very light, 13 somewhat hard, 15 hard, 17 very hard, and 20 maximal effort. A related 0–10 version (often called the CR10 scale) is also used in some clinical settings. The 6–20 scale is designed so that, for many adults, the number roughly corresponds to the heart rate divided by 10 (for example, an RPE of 15 corresponds to about a 150 bpm effort), though this is only an approximate relationship and individual variation exists.

Use of the Borg scales involves asking individuals to rate how hard they feel they are working, taking into account overall effort, breathing, and fatigue. They are suitable for dynamic and resistance exercises, aerobic training, and rehabilitation programs. The scales help prescribe and monitor exercise intensity, track changes over time, and allow adjustments based on fatigue or recovery.

Advantages include simplicity, no need for equipment, and applicability across populations. Limitations center on subjectivity and factors that influence perception, such as motivation, environment, temperature, caffeine, medications, or mood. Proper familiarization and standardized instructions are important to improve reliability and validity, and results should be interpreted alongside objective measures and clinical judgment.