What is RPE?
✅RPE is a way for you to measure how close to failure you should train for your sets. RPE stands for (Rate of Perceived Exertion)
You can consider it as an intensity rating while you're training.
It's a great way for you to keep tracking your progress even if the weight or reps stays the same.
Here's an example on how to use RPE:
✅My first set on leg press I stack on 120kg's...
It felt fairly easy and I could probably have done 4-6 more reps.
So I rate this set as RPE 7
Next few sets I will stack on more weight until I get some challenging working sets of RPE 9 and 10. Now let's say it's the following week and time to hit legs again!
I've been stressed with work and haven't slept well lately.
My first set on leg press I stack on 120kg's (just like last week)
This time it was a fair bit harder. With 2 reps left in the tank.
So I rate the set as RPE 8.5
Same weight and same exercise, but now I can better assess the following sets coming up and find out which are warm up sets (anything under RPE 8)
and which are working sets (anything above RPE 8)
Can you use RPE to track progressive overload?
✅ Yes! Absolutely... It's not only
load > reps > sets > TUT (time under tension)
RPE is also a way to track if you are making progress in your lifts!