RPE Chart & Scale Guide

Understanding RPE scales and charts is essential for anyone serious about training with Rate of Perceived Exertion. From the original Borg Scale developed in the 1960s to modern strength training RPE charts, each scale serves specific purposes and applications.

The History of RPE Scales

Complete RPE Scale Comparison

Here's a comprehensive comparison of all major RPE scales, their applications, and how they relate to each other:

Visual RPE Intensity Chart

Applications of Different RPE Scales

Each RPE scale is designed for specific applications and populations. Understanding when to use each scale is crucial for effective training and assessment.

Scale	Range	Primary Use	Best For	Advantages
Original Borg Scale	6-20	General exercise, research	Cardiovascular exercise, endurance training	Correlates with heart rate, well-validated
Modified Borg Scale	0-10	Clinical, rehabilitation	Physical therapy, medical assessment	Simple, intuitive, widely accepted
Strength RPE	1-10	Resistance training	Powerlifting, bodybuilding, strength sports	Reps in reserve concept, precise for strength
OMNI Scale	0-10	Special populations	Children, elderly, clinical populations	Visual cues, age-appropriate

Understanding the Borg Scale

The original Borg Scale (6-20) was specifically designed to correlate with heart rate. The numbers were chosen so that when multiplied by 10, they approximate the exerciser's heart rate. For example:

• RPE 6: Heart rate ≈ 60 bpm (resting)
• RPE 12: Heart rate ≈ 120 bpm (light exercise)
• RPE 15: Heart rate ≈ 150 bpm (hard exercise)
• RPE 18: Heart rate ≈ 180 bpm (very hard exercise)

Why the Borg Scale Uses 6-20

Gunnar Borg chose the 6-20 range for several reasons:

• Heart Rate Correlation: The numbers correlate with heart rate (RPE × 10 ≈ HR)
• Psychological Range: 6-20 provides a wide enough range for discrimination
• Research Validation: Extensive research supports this range
• International Standard: Widely accepted in exercise science

The Modified Borg Scale (0-10)

The Modified Borg Scale was developed to address limitations of the original scale, particularly in clinical settings. It's simpler and more intuitive for many users.

Key Differences from Original Borg Scale:

• Simpler Range: 0-10 is more intuitive than 6-20
• Clinical Focus: Designed for medical and rehabilitation settings
• No Heart Rate Correlation: Doesn't correlate with heart rate like the original
• Wider Adoption: More commonly used in general fitness

Strength Training RPE Scale

The 1-10 RPE scale used in strength training is specifically designed for resistance exercise and incorporates the concept of "Reps in Reserve" (RIR).

Key Features of Strength Training RPE:

• Reps in Reserve: Each RPE level corresponds to how many reps you could have done
• Technical Focus: Emphasizes maintaining good form
• Autoregulation: Allows for daily adjustments based on readiness
• Precision: More precise for strength training than general RPE scales

OMNI Scales for Special Populations

OMNI scales were developed to make RPE assessment more accessible to special populations, including children, elderly individuals, and clinical populations.

Features of OMNI Scales:

• Visual Cues: Include pictures or illustrations
• Age-Appropriate: Designed for specific age groups
• Simplified Language: Use simple, clear descriptions
• Clinical Validation: Tested in clinical populations

Choosing the Right RPE Scale

Selecting the appropriate RPE scale depends on your training goals, population, and context. Here's a guide to help you choose:

For General Fitness and Cardio:

• Modified Borg Scale (0-10): Simple, intuitive, widely understood
• Original Borg Scale (6-20): If heart rate correlation is important

For Strength Training:

• Strength Training RPE (1-10): Specifically designed for resistance exercise
• Reps in Reserve: Most precise for strength training

For Clinical or Rehabilitation:

• Modified Borg Scale (0-10): Simple and widely accepted
• OMNI Scale: For special populations or visual learners

For Research:

• Original Borg Scale (6-20): Most validated and standardized
• Consistent Protocol: Use the same scale throughout the study

Creating Your Own RPE Chart

While standardized scales are important, you can create personalized RPE charts that better suit your specific needs and training context.

Steps to Create a Custom RPE Chart:

1. Define Your Range: Choose a scale (e.g., 1-10, 0-10)
2. Set Clear Anchors: Define what each number means for you
3. Use Descriptive Language: Write descriptions that make sense to you
4. Test and Refine: Use the scale and adjust based on experience
5. Document Examples: Note specific examples for each level

Common Mistakes with RPE Scales

Even experienced users make these common mistakes when using RPE scales:

1. Mixing Different Scales

Don't switch between different RPE scales within the same training program. Pick one scale and stick with it consistently.

2. Not Understanding the Scale

Make sure you understand what each number on your chosen scale means. Don't assume all 1-10 scales are the same.

3. Ignoring Context

RPE can vary based on exercise type, duration, and other factors. Consider the context when rating effort.

4. Not Practicing Enough

RPE accuracy improves with practice. Use your chosen scale consistently to develop accuracy.

Digital RPE Tools and Apps

Modern technology has made RPE tracking more accessible and accurate. Many apps and devices now include RPE features:

Benefits of Digital RPE Tools:

• Consistent Tracking: Automatic logging and storage
• Visual Charts: Easy-to-read RPE scales and charts
• Progress Tracking: See trends over time
• Integration: Connect with other training metrics
• Reminders: Prompts to rate RPE during workouts

Conclusion

Understanding different RPE scales and charts is essential for effective training programming. Each scale serves specific purposes and populations, from the research-validated Borg Scale to the strength training-specific 1-10 scale.

The key is to choose the right scale for your needs and use it consistently. Whether you're a beginner learning the basics or an elite athlete fine-tuning performance, the right RPE scale can be a powerful tool for optimizing your training.

Remember, RPE is a skill that improves with practice. Start with a simple scale, use it consistently, and gradually develop the accuracy and confidence needed to make RPE a valuable part of your training toolkit.

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