Published: September 21, 2024 • Reading time: 22 minutes • Category: Beginner Guide

RPE for Beginners

Complete starter guide to understanding and using RPE training

If you're new to RPE (Rate of Perceived Exertion) training, this guide will teach you everything you need to know to get started. RPE training might seem complex at first, but with the right approach, it can revolutionize how you train and help you achieve better results.

Key Takeaway

RPE training is about listening to your body and adjusting your training based on how you feel. Start simple, practice consistently, and don't worry about being perfect immediately. It's a skill that improves over time.

What is RPE Training?

RPE (Rate of Perceived Exertion) training is a method that uses your subjective assessment of how hard you're working during exercise. Instead of following predetermined weights or percentages, you adjust your training based on how you feel on any given day.

Why RPE Training?

RPE training offers several advantages for beginners:

Flexibility: Adapts to your daily readiness and energy levels
Safety: Prevents overtraining and reduces injury risk
Learning: Develops body awareness and training intuition
Simplicity: No need for complex calculations or equipment
Effectiveness: Can be as effective as traditional training methods

Understanding the RPE Scale

The RPE scale runs from 1 to 10, where each number represents a specific level of effort. Here's how to understand each level:

RPE 1-3: Very Light to Light

RPE 1-2: Very Light

Minimal effort, like walking slowly or light stretching. You could maintain this all day.

RPE 3: Light

Easy effort, like a brisk walk. You can easily hold a conversation and feel comfortable.

RPE 4-6: Moderate

RPE 4-5: Light to Moderate

Comfortable effort, like jogging at an easy pace. You can still talk but need to breathe a bit harder.

RPE 6: Moderate

Moderate effort, like a steady jog. You can talk in short sentences and feel like you're working but not struggling.

RPE 7-8: Hard

RPE 7: Moderate to Hard

Challenging effort, like running at a good pace. You can say a few words but prefer not to talk much.

RPE 8: Hard

Hard effort, like running up a hill. You can barely talk and feel like you're working hard but can maintain the pace.

RPE 9-10: Very Hard to Maximum

RPE 9: Very Hard

Very hard effort, like sprinting. You can't talk and feel like you're pushing your limits.

RPE 10: Maximum

Maximum effort, like an all-out sprint. You can't maintain this for more than a few seconds.

Getting Started with RPE Training

Beginner Tips for Success

Start Simple

Begin by rating every set you perform, even if you're following a traditional program. This builds the habit of RPE assessment.

Use Reps in Reserve

Ask yourself: "How many more reps could I have done with good form?" This helps calibrate your RPE ratings.

Be Honest

Don't inflate or deflate your RPE ratings based on ego or expectations. Honest assessment is crucial for success.

Practice Consistently

Rate every set, every workout. The more you practice, the more accurate you'll become.

Start Conservative

It's better to underestimate your effort initially and gradually become more accurate than to overestimate and risk overtraining.

Your First RPE Workout

Here's a simple workout to help you practice RPE assessment:

Beginner RPE Practice Workout

Exercise	Sets	Reps	Target RPE	Notes
Bodyweight Squats	3	10-15	5-6	Start easy, focus on form
Push-ups	3	5-10	6-7	Modify as needed (knees, incline)
Plank	3	20-30 sec	6-7	Hold until you feel moderate effort
Walking Lunges	2	10 each leg	5-6	Focus on balance and control

How to Use This Workout

Before each set: Think about how you feel and what RPE you're aiming for
During the set: Pay attention to how the exercise feels
After each set: Rate the RPE and ask yourself if it matched your target
Adjust if needed: If the RPE was too high or low, adjust the next set accordingly

Learning Progression Timeline

Your RPE Learning Journey

Week 1: Observation

Simply rate every set you perform. Don't try to change your training yet - just observe and record your RPE ratings.

Week 2: Calibration

Start to understand what different RPE levels feel like. Compare your ratings with how the sets actually felt.

Week 3: Adjustment

Begin adjusting your training based on RPE. If a set feels harder than expected, reduce the weight or reps for the next set.

Week 4: Integration

Start using RPE as your primary training method. Plan workouts around RPE targets rather than specific weights.

Week 8: Mastery

By now, you should have a good feel for RPE and be able to use it effectively for training programming and daily adjustments.

Common Beginner Mistakes

Mistakes to Avoid

Rating Based on Weight

Don't rate RPE based on the weight on the bar. A heavy weight might feel like RPE 6 on a good day, while a lighter weight might feel like RPE 9 when you're tired.

Inconsistent Rating

Make sure you're rating every set consistently. Don't skip rating sets or only rate the hard ones.

Ego-Based Ratings

Don't inflate your RPE ratings to make yourself look stronger. Be honest about how the set actually felt.

Ignoring Context

Consider the context of your training. RPE 8 in a competition setting might feel different than RPE 8 in a training session.

Expecting Perfection

Don't expect to be perfect immediately. RPE accuracy improves with practice, so be patient with yourself.

Practical RPE Examples

Example 1: Your First RPE Workout

Scenario: You're doing bodyweight squats and aiming for RPE 6.

What RPE 6 feels like: You can complete the reps with good form, feel like you're working but not struggling, and could probably do 2-3 more reps if needed.

What to do: If you complete 12 reps and feel like you could do 2-3 more, that's RPE 6. If you feel like you could do 5+ more, it's RPE 5 or lower. If you feel like you could only do 1 more, it's RPE 7.

Example 2: Adjusting Based on RPE

Scenario: You planned to do 3 sets of 10 push-ups at RPE 7.

Set 1: You complete 10 push-ups and rate it RPE 8 (harder than expected)

Adjustment: For set 2, do 8 push-ups to achieve RPE 7

Set 2: You complete 8 push-ups and rate it RPE 7 (perfect!)

Set 3: Do 8 push-ups again, aiming for RPE 7

Example 3: Daily Variation

Scenario: You did 20 bodyweight squats yesterday at RPE 6.

Today: You do 20 bodyweight squats and it feels like RPE 8 (much harder)

What this means: You might be more tired today, didn't sleep well, or are stressed. This is normal and why RPE training is so valuable.

What to do: Reduce the reps to 15 to achieve RPE 6, or accept that today is a harder day and adjust your expectations.

Building Your RPE Skills

Daily Practice

The key to mastering RPE is consistent practice. Here's how to build your skills:

Rate every set: Even warm-ups and easy sets
Keep a training log: Record your RPE ratings and how they felt
Review your ratings: Look back at your log to see patterns and improve accuracy
Practice with different exercises: RPE can feel different for different movements
Be patient: It takes time to develop accurate RPE assessment skills

Advanced RPE Techniques

Once you're comfortable with basic RPE assessment, you can start using more advanced techniques:

Reps in Reserve (RIR): Estimate how many more reps you could have done
Contextual RPE: Adjust RPE based on exercise type and training phase
Fatigue Management: Use RPE to manage training load and prevent overtraining
Competition Preparation: Use RPE for peaking and tapering

RPE Training Benefits for Beginners

Why RPE is Great for Beginners

RPE training offers unique advantages for those new to training:

No Equipment Needed: You can start with bodyweight exercises
Builds Body Awareness: Develops understanding of your body's signals
Prevents Overtraining: Helps you avoid pushing too hard too soon
Flexible Programming: Adapts to your schedule and energy levels
Builds Confidence: Teaches you to trust your body and instincts

Long-term Benefits

As you develop your RPE skills, you'll gain:

Better Training Intuition: You'll know when to push and when to back off
Improved Recovery: Better understanding of your body's recovery needs
Reduced Injury Risk: Less likely to push through pain or fatigue
More Enjoyable Training: Training that adapts to how you feel
Better Results: More consistent progress over time

Getting Help and Support

Learning Resources

As you develop your RPE skills, these resources can help:

Training Logs: Keep detailed records of your RPE ratings
Online Communities: Connect with other RPE trainees for support
Coaches: Consider working with a coach experienced in RPE training
Books and Articles: Continue learning about RPE and training science

When to Seek Help

Consider getting help if you:

Feel confused about RPE assessment after several weeks of practice
Consistently rate sets much higher or lower than expected
Feel overwhelmed by the concept
Want to ensure you're using RPE correctly

Conclusion

RPE training is a powerful tool that can transform your training experience. As a beginner, focus on learning the basics, practicing consistently, and being patient with your development. Remember, RPE is a skill that improves over time.

Start simple, be honest with your assessments, and don't be afraid to make mistakes. The more you practice, the more accurate and valuable your RPE training will become. With time and dedication, you'll develop a deep understanding of your body and how to train it effectively.

Ready to Start Your RPE Journey?

Now that you understand the basics of RPE training, use our advanced RPE calculator to get precise calculations and track your progress. Get personalized recommendations and optimize your training with data-driven insights.

Start Your RPE Training →