Training Smarter with RPE: Why Listening to Your Body Beats Chasing Numbers

Progress isn’t just about lifting heavier; it’s also about lifting smarter.

Walk into any gym and you’ll hear it: “What’s your max?” “Did you hit 85% today?” “Push through, no excuses.”

But here’s the truth: chasing numbers doesn’t always reflect progress. Some days, 143kg (315lbs) feels like nothing. Other days, it feels like a mountain. The missing variable? Effort, not just load. That’s where RPE comes in.

🔍 What Is RPE?

RPE stands for Rate of Perceived Exertion, and it is a subjective scale from 1 to 10 that measures how hard a set feels, regardless of the actual weight lifted. This scale was developed by a researcher named Gunner Borg in the 1960s, originally ranging from 6 to 20. However, over the years, it has evolved and been modified to be more applicable to various movements and exercises.

According to the Cleveland Clinic (2023), a few factors have to be considered when determining your RPE:

1. How fast are you breathing?
2. How fast is your heart beating?
3. How tired are your muscles?
4. How much are you sweating?

The modified Borg RPE scale is now ranged from 0 (at rest) to 10 (at max).

• RPE 10: Max effort, no reps left
• RPE 8: Hard effort, ~2 reps in reserve
• RPE 6: Moderate effort, plenty left in the tank

Unlike percentage-based programming, which assumes your body performs the same every day, RPE adapts to real-world variables (sleep, stress, nutrition, recovery, and mood).

Why does RPE Beat Chasing Numbers?

Traditional strength programs often prescribe loads based on your one-rep max (1RM). But your 1RM isn’t static; it fluctuates based on recovery, fatigue, and life outside the gym. However, RPE, on the other hand, allows you to adjust in real time, making your training more honest, sustainable, and effective.

A 2022 meta-analysis further proves that RPE is a valid measure of exercise intensity during resistance training, showing strong correlations with physiological markers like heart rate, blood lactate, and electromyography (Lea et al. 2022).

RPE in Action: Autoregulation for Smarter Gains

Autoregulation means adjusting your training based on how you feel, not just what’s written on paper. In all, RPE is the most accessible autoregulation tool available for us.

Here’s how it works:

• Instead of aiming for 85% of your 1RM, let’s aim for RPE 8 (a weight you could lift for two more reps)
• If you’re well-rested, that might be 90kg.
• If you’re fatigued, it might be 80kg. Same effort. Smarter load. Better recovery.

Recent research by Cowley et al. (2024) which compared RPE, percentage-based, and velocity-based training, found that RPE allowed for more accurate load adjustments and reduced fatigue across sessions.

RPE Builds Self-Awareness and Training Maturity

Using RPE requires honesty. It teaches you to tune into your body, assess fatigue, and make decisions based on performance, not ego. It’s especially powerful for intermediate and advanced lifters who’ve moved beyond beginner linear progression.

RPE also encourages emotional regulation in training. Instead of feeling defeated by a “bad” day, you adjust and keep progressing.

A 2025 scoping review further emphasised RPE’s value in training load monitoring across sports, noting its simplicity, reliability, and adaptability to individual contexts (Torres et al. 2025).

🏋️ How to Start Using RPE

Start simple:

• Use RPE for your main lifts (squat, bench, deadlift)
• Log how each set feels (not just the weight)
• Adjust your next set based on perceived effort
• Use RPE 6-7 for speed work, RPE 8-9 for strength work, and RPE 10 sparingly

Want help building your own RPE-based program? Our PTs at Construct Fitness specialise in autoregulated training that adapts to your body, not just the spreadsheet.

📥 Ready to Train Smarter?