RPEbased

RPEbased, or RPE-based training, is a method of prescribing exercise intensity using the Rating of Perceived Exertion (RPE) rather than fixed loads derived from maximal tests. It is widely used in resistance training, conditioning, and endurance work to align effort with daily readiness and subjective fatigue.

The most common instrument is the 1–10 RPE scale, where 1 is minimal effort and 10 is maximal effort. In practice, coaches often relate RPE to reps in reserve (RIR): for example, an RPE of 9 corresponds to about 1 rep in reserve, and an RPE of 8 to about 2 reps in reserve. Some contexts use the Borg 6–20 scale, but the 1–10 variant is favored for simplicity in coaching.

Implementation involves prescribing target RPEs for sets or workouts. Athletes select loads that achieve the requested effort, enabling autoregulation based on how they feel that day. For instance, a workout might specify 5 sets of 5 at an RPE of 8–9, with the actual weight adjusted to reach that perceived effort. This approach accommodates daily fluctuations in fatigue, sleep, nutrition, and stress without requiring repeated maximal testing.

Benefits and limitations: RPE-based training offers individualized intensity, reduces the need for frequent max testing, and can improve adherence and recovery. It relies on accurate self-perception, which can be challenging for beginners or in unfamiliar tasks. Calibration improves with practice, and combining RPE with objective measures such as bar velocity or heart rate can enhance accuracy and safety.

Applications: It is widely used in strength and hypertrophy programs, athletic conditioning, and general fitness. It is compatible with various scales and can be integrated with other auto-regulatory strategies to optimize training stress and progression.