How to Use the RPE Scale for Effective Strength Gains | BarBend
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How to Use the RPE Scale for Effective Strength Gains | BarBend
Could the rating of perceived exertion (RPE) scale be a more effective way to diagnose and predict your training intensities?
Apr 24, 2020
Rating of Perceived Exertion Explained
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What are RPE and RIR? 🤔💪 RPE (Rate of Perceived Exertion) and RIR (Reps in Reserve) are key tools for measuring your training effort and intensity. These metrics help you push hard enough to make real progress toward your goals. Try this: After your next set, check your RPE—did you hit a 9-10, meaning you had just 1-2 reps left before failure? That’s your maximum effort! 🔥 For most of your training, aim for an RPE of 7-10. This means finishing each set knowing you could do 3 more reps—or none
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What are RPE and RIR? 🤔💪 RPE (Rate of Perceived Exertion) and RIR (Reps in Reserve) are key tools for measuring your training effort and intensity. These metrics help you push hard enough to make real progress toward your goals. Try this: After your next set, check your RPE—did you hit a 9-10, meaning you had just 1-2 reps left before failure? That’s your maximum effort! 🔥 For most of your training, aim for an RPE of 7-10. This means finishing each set knowing you could do 3 more reps—or none
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How to Use Rating of Perceived Exertion
“HOW MUCH WEIGHT SHOULD I USE WHEN STRENGTH TRAINING?” It’s important to remember that the workout you’re performing is ‘your workout’. Focus on your rate of perceived exertion on a scale of 1 to 10. When strength training, you should feel a perceived exertion of 7 to 9, each rep should feel challenging with the last reps and sets feeling significantly harder 🔥 If you complete a workout and aren’t feeling challenged, you know it’s time to move up in weight the next time you go for it! To train
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“HOW MUCH WEIGHT SHOULD I USE WHEN STRENGTH TRAINING?” It’s important to remember that the workout you’re performing is ‘your workout’. Focus on your rate of perceived exertion on a scale of 1 to 10. When strength training, you should feel a perceived exertion of 7 to 9, each rep should feel challenging with the last reps and sets feeling significantly harder 🔥 If you complete a workout and aren’t feeling challenged, you know it’s time to move up in weight the next time you go for it! To train
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What are RPE and RIR? 🤔💪 RPE (Rate of Perceived Exertion) and RIR (Reps in Reserve) are key tools for measuring your training effort and intensity. These metrics help you push hard enough to make real progress toward your goals. Try this: After your next set, check your RPE—did you hit a 9-10, meaning you had just 1-2 reps left before failure? That’s your maximum effort! 🔥 For most of your training, aim for an RPE of 7-10. This means finishing each set knowing you could do 3 more reps—or none
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