What is the RPE Scale?
The rpe scale is a method to help lifters autoregulate the intensity of their workouts/ training sets. The scale goes from 1-10, 1 being extremely easy and 10 being maximal effort. When it comes to powerlifting I have my athletes think of reps in reserve or RIR. For example, if your were doing a set of 5 for RPE 8, when you finish the set you would still be able to do 2 more reps if you had to. See example below of the RPE scale based on reps in reserve.
Benefits of using the RPE Scale
One of the main benefits of using the RPE scale is autoregulation. Depending on the person this can also be a downside but we will get to that later.
- If you are feeling good on the day you can increase the weight to stay in-line with the prescribed RPE.
- On the flip side if you are having a bad day you can decrease the weight to stay in line with the RPE.
A lot of elite level lifters and World Champions use RPE because it is a good way to manage your intensities without overshooting as you train for competition.
RPE vs Percentages based Programs
Percentage based programs will tell you exactly what weight to use based on the prescribed percentage.
Benefits of percentage based programs include:
- Takes away the guess work
- Lifters that struggle with autoregulation can have an exact number to follow
Draw back of Percentage based programs
With percentage based programs lifters have the risk of overshooting if they are having a bad day and force themselves to try and stay inline with the prescribed percentage. We know overshooting can have a negative impact on lifters is it pushes their fatigue levels past their fitness level. This defined by the fitness fatigue model.
More on the fitness fatigue model in the video below.
On the flip side, if a lifter is having a really great day or his fitness level has progressed at a faster rate then the planned percentage. The lifter can be holding themselves back by following the percentage. This is one of the advantages of the RPE scale as in this scenario the lifter will increase the weight to match the RPE.
RPE and Percentages?
By now you are probably wondering why not just use both!? Yes, that is a great option where you get the best of both worlds. coaches can prescribe a a percentage to give the athlete an idea of the weight they should be shooting for. Also provide the RPE so that if the athlete is having a great day they can do more weight or less if they are not feeling so hot.
Borg RPE
What is the Borg RPE scale? The Borg scale is similar to the regular RPE scale but instead it goes up to 20. Personally I think it ads a bit of confusion and unnecessary components to the scale.
Looking for a powerlifting coach or helpful programs.
Is RPE right for you?
RPE can be used by any athlete or individual following a weightlifting program.
There is a notion that beginners should stay away from RPE because they don’t know what the different levels of the scale would feel like. My answer to that is simply… they can learn and adjust as they go.
If you are an individual that struggles greatly with autoregulation and calling your RPE then a percentage based program would be better suited for you.
