At BRICK, we love using the Rate of Perceived Exertion (RPE) to guide your strength training. It’s a simple 1-10 scale that helps you figure out how hard you’re working during a lift. Here’s the breakdown:
- 1-3: Super easy, warm-up level effort.
- 4-6: Moderate effort, you could do plenty more reps.
- 7-8: Challenging, but you’ve still got a few reps in the tank.
- 9: Very tough—feels like your max, but you could maybe squeeze out one more rep.
- 10: All-out effort, no reps left in the tank.
How We Use RPE for Strength
Let’s take Back Squats as an example.
- Warm-Up Sets (RPE 3-5): These should feel light and easy, just getting your body ready for heavier lifts.
- Working Sets (RPE 7-8): These feel tough but controlled—you’re pushing yourself while leaving 2-3 reps in the tank.
- Heavy Sets (RPE 9): This is close to your max effort. It’s hard, and you can maybe grind out one more rep, but no more than that.
Why RPE Works for Strength:
- Adapts to Your Day
Some days you feel strong and ready to crush it, and other days… not so much. RPE lets you adjust based on how you’re feeling. For example, if you planned to squat 200 lbs at RPE 8 but it feels more like an RPE 10, you can scale back the weight to match your goal effort. - Prevents Overtraining
Strength training is all about balance. Constantly hitting RPE 10 isn’t sustainable and can lead to burnout or injury. By following RPE guidelines, you train hard but smart. - Builds Consistency
RPE helps you hit the right intensity every time. Over time, you’ll notice that what once felt like an RPE 9 starts feeling more like an RPE 7—that’s progress!
A Quick Example
Let’s say the workout calls for Back Squats: 4 sets at RPE 8.
- You warm up and find that 175 lbs feels like an RPE 8—challenging but with 2-3 reps left in the tank.
- On a strong day, you might increase the weight to 185 lbs and still stay within RPE 8. On a tired day, 165 lbs might hit that same effort level.
The key is focusing on effort instead of chasing a specific number.
RPE is Personal
Remember, RPE is all about how it feels to you. Your RPE 8 squat might look different from someone else’s, and that’s totally fine. It’s about pushing yourself in a way that’s right for your body and your goals.
By using RPE in your strength training, you’ll train smarter, build consistency, and see real progress. So, next time you’re under the bar, think about how it feels—not just the weight on the plates.
Let’s keep building BRICK by BRICK! 💪
