How to use RPE in strength training for better gains

You’ve likely come across the term RPE; Rate of Perceived Exertion. Originally used in endurance/cardio training, RPE can also be used as a valuable tool in strength training to gauge effort, manage fatigue effectively and meet the specific objectives of the training programme.

But how does it work, and how can you use it to optimise your training? Let’s break it down.

What is RPE in strength training?

RPE is a subjective measure of how hard a set feels, usually on a scale from 1 to 10. In strength training we typically use the RPE scale based on reps in reserve (RIR), meaning how many more reps you could have performed before failure.

Why use RPE instead of fixed percentages?

Often programs prescribe weights as a percentage of your 1RM (1 rep max), e.g. Back Squat at 85% of 1RM. While percentages work, not only do they require you to know your 1RM but they don’t account for daily fluctuations in strength due to factors like fatigue, sleep, or stress.

RPE allows auto-regulation, meaning you can adjust your load based on how you feel that day, leading to more consistent progress and reduced injury risk.

How to implement RPE in your training

1. Start with an estimated load

Choose a weight you think matches the target RPE for the workout. If your goal is RPE 8 for 5 reps, pick a weight where you could perform two more reps but no more.

2. Fine-tune as you go

If your first set felt easier than expected, add weight. If it felt too hard, drop some weight. Over time, you’ll refine your ability to judge RPE accurately.

3. Track and adjust

Write down your RPE for each set. Over weeks, you’ll notice trends and can adjust your training to push harder or pull back when needed.

Each week adjust loads based on the workout’s prescribed RPE and how it feels on the day, ensuring steady progress without unnecessary fatigue.

Final thoughts

Using RPE in strength training helps personalise your workouts, making them more effective and sustainable. While it takes practice to judge effort accurately, once mastered, it can enhance strength, prevent burnout, and improve long-term progress.

Got questions or experiences with RPE? Drop them in the comments!