How to Actually Use RPE to Progress

Using RPE isn’t just about “feeling it out.” When applied correctly, it’s a powerful system for managing fatigue, improving longevity, and driving long-term strength gains.

What Is RPE?

RPE stands for Rate of Perceived Exertion. It’s a scale that reflects how hard a set feels—most commonly on a scale from 1 to 10:

• RPE 10 = absolute max effort (no more reps possible)
• RPE 9 = maybe 1 rep left in the tank
• RPE 7 = 3 reps left

This helps you match your training intensity to your recovery and readiness on any given day.

Common RPE Mistakes

• Always training at RPE 9–10 with no variation
• Using RPE as an excuse to go too light and coast
• Guessing instead of learning how RPE correlates with bar speed and effort

How to Use RPE to Actually Make Progress

• Start with a top set at RPE 8 — adjust based on feel and performance
• Use RPE for backoffs — for example, drop 10% from your top set and do 2–3 sets at RPE 7
• Let RPE dictate volume — on strong days, you can add more work. On rough days, do enough but not too much

Over time, this keeps fatigue manageable and lets you train hard without burning out.

Why RPE Beats Fixed Percentages

Let’s say your 1RM squat is 405. 80% is 325. But some days, 325 feels like 60%—other days, it feels like death. RPE adapts to the real you that day. That means better autoregulation, fewer injuries, and more productive training.

Tracking RPE Over Time

• Log both weight and RPE for every top set
• Note trends — are your RPE 8 sets getting heavier?
• Watch for fatigue — are you hitting RPE 9 with lower weights?

This data helps you adjust weekly volume, choose when to deload, and tweak accessory work with precision.

Beginner Tip: Use RIR Instead

RPE is tricky for beginners. Try using “Reps in Reserve” (RIR) as a simpler version:

• 2 RIR = RPE 8
• 1 RIR = RPE 9
• 0 RIR = RPE 10

This helps you build awareness without overthinking it.

When RPE Doesn't Work (Yet)

Some lifters struggle to judge RPE until they’ve been training for a while. If that’s you, combine it with a coach’s feedback or occasional percentage work to keep yourself honest.

More RPE Resources

Want a deeper dive? Here are great places to start:

Want more powerbuilding strategies and real-world lifting insights? Browse the full Iron Alliances strength training hub.

• Stronger by Science – RPE Chart
• How to Track Progress as a New Lifter