RPE — Rate of Perceived Exertion — gets thrown around constantly in strength training, but most lifters don’t actually use it correctly. If your RPEs feel random or meaningless, here’s how to fix it.
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RPE is a 1–10 scale used to rate how hard a set feels. In lifting, it's most commonly used to gauge proximity to failure — meaning how many reps you had left in the tank.
Here’s what it generally means:
It’s subjective — but when used consistently, it becomes a powerful autoregulation tool.
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Using RPE allows you to adjust for day-to-day fluctuations in performance. It accounts for:
Instead of blindly following a percentage, you learn to autoregulate — adjusting based on how you feel and perform that day.
Tracking RPE is a skill. Video your lifts, log reps honestly, and reflect on bar speed over time.
Our post on how to know when to test your 1RM explains how RPE fits into block planning.
Everyone is at first. You’ll get better with:
Studies like this 2020 review in Sports Medicine confirm that accuracy improves with lifting age and feedback.
It depends. RPE is more flexible. Percentages are more objective. The best programs often use both.
Not as a main driver. But it can help teach effort awareness early — especially on accessories.
Absolutely. In fact, most hypertrophy work should be done at RPE 7–9 to maximize mechanical tension.
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