STEADFAST TRAINING GLOSSARY
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Put a number to effort. Know what that number means.
WHAT IS RPE?
Rating of Perceived Exertion, or RPE, describes how hard exercise feels to you. Coaches use it to discuss the effort of a set, an exercise, or an entire session. Always specify which scale you are using and what you are rating.
Think of RPE as a shared vocabulary for effort. It adds information to the weight and repetitions in your training log.
WHY IT MATTERS
A weight on the machine tells only part of the story. Your effort rating helps explain how challenging that work was today.
- Communication: Replace “that felt tough” with a rating tied to clear anchors.
- Comparison: Review similar sets across sessions.
- Adjustment: Give your coach feedback when the planned effort and actual effort differ.
UNDERSTAND THE SCALE
RPE is not one universal numbering system. The Borg 6 to 20 scale, category ratio scales, and strength training scales have different anchors. A score of 8 means little without that context.
In the RIR based strength scale, the upper ratings correspond to estimated repetitions remaining. Helms and colleagues describe its application to resistance training.
| RPE | Estimated repetitions remaining |
|---|---|
| 10 | 0 |
| 9 | 1 |
| 8 | 2 |
| 7 | 3 |
This table is for resistance training sets using this specific scale. It is not a heart rate chart or a conversion for every RPE system.
RPE IN PRACTICE
Record the weight, repetitions, and actual rating. If the set felt different from the plan, use that information to discuss an adjustment rather than forcing the written number.
LIMITATIONS & TRAINING QUALITY
Perceived effort is subjective. A review of repetitions to failure predictions found that people were imperfect at estimating remaining repetitions. An RIR based RPE rating inherits that uncertainty.
Keep your rating method consistent. Pain, concerning symptoms, and individual medical restrictions require separate attention; an effort score does not override them.
FREQUENTLY ASKED QUESTIONS
Is RPE 8 the same as 80% of my maximum weight?
No. Perceived effort and percentage of maximum load are different measures.
Should every set reach RPE 10?
No. A rating describes effort; it is not a requirement to reach maximum effort every time.
Can I use RPE for cardio?
Yes, using a scale and anchors appropriate to that activity. Do not apply the repetitions remaining table to a bike ride.
What is the difference between RPE and RIR?
RIR estimates repetitions remaining. RPE rates perceived exertion. Some strength training RPE scales use RIR to define their anchors.