RPE (Rate of Perceived Exertion) is a 1–10 effort rating scale used to guide how hard your sets should feel.
Think of it like this:
RPE 10 = Max effort - no reps left in the tank
RPE 9 = Hard - 1 rep left
RPE 8 = Challenging - 2 reps left
RPE 7 = Working – 3 reps left
RPE 6 = Light - great for warm-up sets
Example 1:
Your 10-rep max = 100kg
Your plan says: 3 sets of 8 reps @ RPE 8, 9, 9
Set 1: 8 reps @ 100kg (RPE 8)
Set 2: 8 reps @ 105kg (RPE 9)
Set 3: 8 reps @ 105kg (RPE 9)
As RPE increases and reps stay the same, we expect you to lift more weight (unless fatigue kicks in, in which case, hold the weight steady).
Example 2:
Your 10-rep max = 100kg
Your plan says: 3 sets of 12 reps @ RPE 8, 9, 9
Set 1: 12 reps @ 85kg (RPE 8)
Set 2: 12 reps @ 87.5kg (RPE 9)
Set 3: 12 reps @ 87.5kg (RPE 9)
As RPE increases and reps stay the same, we expect you to lift more weight (unless fatigue kicks in, in which case, hold the weight steady).
Example 3:
Your 10-rep max = 100kg
Your plan says: 3 sets of 8, 10, 12 reps @ RPE 8, 9, 9
Set 1: 8 reps @ 100kg (RPE 8)
Set 2: 10 reps @ 95kg (RPE 9)
Set 3: 12 reps @ 90kg (RPE 9)
As reps increase, reduce weight by 5–15% to stay in the RPE range.
Example 4:
Your 10-rep max = 100kg
Your plan says: 3 sets of 12, 10, 8 reps @ RPE 8, 9, 9
Set 1: 12 reps @ 90kg (RPE 8)
Set 2: 10 reps @ 95kg (RPE 9)
Set 3: 8 reps @ 105kg (RPE 9)
As reps decrease, increase weight by 5–15% to match effort.
Tips:
If a set feels too easy (RPE 7 or lower), increase weight by 5–10%.
If you hit RPE 10 too early, reduce the weight slightly to stay in range.
RPE takes a bit of practice, but over time, it helps you lift smarter, progress consistently, and avoid burnout.