YPTWhat RPE means
RPE stands for Rate of Perceived Exertion. It was originally described for endurance sport by the Swedish psychologist Gunnar Borg. In strength training today, the 1–10 scale is built on one simple question: how many more reps could you have done with good technique? That is called reps in reserve (RIR).
This version of the scale was described and tested by researchers around Michael Zourdos and Eric Helms. The advantage: you don't have to guess "how much it hurt", but something far more concrete – how many reps you had left.
RPE chart
| RPE | Reps in reserve | What it looks like |
|---|---|---|
| 10 | 0 | No more reps, not even a little more weight. |
| 9.5 | 0–1 | Maybe one more rep, or slightly more weight. |
| 9 | 1 | One more rep was possible. |
| 8.5 | 1–2 | One for sure, maybe two. |
| 8 | 2 | Two reps in reserve. |
| 7.5 | 2–3 | Two for sure, maybe three. |
| 7 | 3 | Three reps in reserve, fast and clean bar speed. |
| 5–6 | 4–6 | Moderately hard, typically the last warm-up sets. |
| 1–4 | more than 6 | Light to very light. |
In practice, RPE 6–9 is used the most. Below 6 is mostly warm-up, and RPE 10 rarely shows up in regular training.
Why log RPE
The same weight isn't equally hard every day. After bad sleep, under stress or after a tough week, 100 kg on the squat can feel like RPE 9 – on another day like RPE 7. If your plan says "3×5 at RPE 8", you adjust the weight and train at the right intensity: you don't overreach on a bad day and you don't waste a good one. This is called autoregulation.
RPE shows progress the weight alone can't. If you lift the same 100 kg for five reps, but a month ago it was RPE 9 and today it's RPE 7, you're stronger – even though the number on the bar didn't change.
A plan can be general and still precise. Instead of "squat 5×120 kg", "squat 3×5 at RPE 8" works for you today and in two months, when you're stronger.
How to rate RPE well
- Rate right after the set, while it's fresh – not at the end of the session.
- Ask about reps, not pain. "Could I do two more with good technique?" If technique would break down, that rep doesn't count.
- Rate every set separately. The fifth set is usually harder than the first, even with the same weight.
- Be honest. RPE is a tool for you, not for everyone else in the gym.
Your estimates get better with practice. A 2022 review by Halperin and colleagues found that people predict reps to failure more accurately the closer they are to failure. Zourdos and colleagues also found that experienced lifters rated effort more accurately than beginners. At the start you may be off by a rep or two – that's fine.
Training examples
Squat 3×5 at RPE 8. Pick a weight that leaves two reps in reserve after each set. If the first set comes out at RPE 7, add 2.5–5 kg for the next one. If it's RPE 9, take some off.
Top set and back-off sets. For example bench press 1×3 at RPE 8, then 3×5 with 10% less weight. You find the heavy set based on how you feel that day, and the lighter sets follow from it.
Accessories at RPE 7–9. On isolation exercises like biceps curls or leg curls you can go closer to failure, because the risk is lower.
Common mistakes
- Everything at RPE 10. Training to failure on every set increases fatigue – and, on heavy compound lifts, risk. Most of the work can be done with reps in reserve.
- Rating the whole session instead of the set. RPE belongs to a specific set.
- Ego. If you write RPE 7 for a set that was a grinder, your plan will load you with more than you can handle next time.
- Not logging RPE at all. Without it, your log won't tell you whether 100 kg flew up or you barely made it.
How to log RPE in YPT
In YPT you log weight, reps and RPE for each set with one tap. When you train from a plan, you see the target RPE for the exercise and what you did last time on every set. Progress charts show the average RPE for each exercise too, so you'll notice when the same weight starts getting easier.
If you use the AI coach, it plans the load of your next sessions from your actual numbers and RPE. You can estimate your max from any set with our 1RM calculator – it works with RPE too.
FAQ
What RPE should I use for strength and for muscle gain?
Most working sets in programs sit around RPE 7–9. On the main compound lifts it's usually wise to leave one to three reps in reserve; on accessories you can go closer to failure.
Is RPE suitable for beginners?
Yes – just expect your estimates to be less accurate at first. Logging RPE from day one helps: within a few weeks you'll rate it much better.
What's the difference between RPE and RIR?
RIR is the number of reps in reserve, RPE is a rating on a 1–10 scale. On the strength-training scale they map directly: RPE 8 means two reps in reserve, RPE 10 means none.
Sources
- Zourdos M. C. et al. (2016): Novel Resistance Training–Specific Rating of Perceived Exertion Scale Measuring Repetitions in Reserve. Journal of Strength and Conditioning Research, 30(1), 267–275.
- Helms E. R. et al. (2016): Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training. Strength and Conditioning Journal, 38(4), 42–49.
- Halperin I. et al. (2022): Accuracy in Predicting Repetitions to Task Failure in Resistance Exercise: A Scoping Review and Exploratory Meta-analysis. Sports Medicine, 52(2), 377–390.