What Is RPE Scale Training?

Why Use the RPE Scale in Your Training? 

It can be pretty discouraging when you focus on hitting a certain number and then fail to get the weight up. But applying the RPE scale puts you in the driver’s seat with your training. One of the main benefits of the RPE scale is that it allows you to get a better feel for the weights and train for intensity as opposed to a specific weight, such as 75% of your 1 rep max.  

You may have heard of progressive overload, which is when you gradually increase the weight as you get stronger. The cool thing is that progressive overload is a built-in component of any RPE scale training. By focusing on the intensity of your lifts, you’ll naturally get stronger and lift more weight over time.

The RPE scale is also a good way to keep track of how you’re progressing in your strength training journey. When you start using the RPE scale, you’ll get a baseline for your fitness level. Over time, as you build yourself up to working out at higher RPE levels, you’ll eventually get to the point where lifts that were once a high RPE are now on the lower end of your RPE scale. 

For example, let’s say 3 sets of 8 reps at 135 pounds on bench press is an RPE of 7 for you. By continuing to work hard and track your progress on the RPE scale, those same 3 sets of 8 reps at 135 pounds will end up being an RPE of 5 to you down the line.

• Week 1: 3 sets x 8 reps → 135 pounds at an RPE 8
• Week 2: 3 sets x 8 reps → 135 pounds at an RPE 8
• Week 3: 3 sets x 8 reps → 135 pounds at an RPE 8
• Week 4: 3 sets x 8 reps → 140 pounds at an RPE 8

As you can see from the example above, once 135 pounds at an RPE 8 starts feeling too light for you, you know it’s time to increase the weight so you can continue to challenge yourself.