Listening to Your Body: Understanding Rate of Perceived Exertion (RPE)

Tired of guessing how hard you should push during a workout? Discover how Rate of Perceived Exertion (RPE) can help you train smarter, avoid burnout, and actually enjoy your fitness journey.

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When it comes to staying active and getting the most out of your workouts, it’s easy to get caught up in the numbers—how many reps you completed, how fast you ran, or how many calories your fitness tracker says you burned. But there’s one important metric that often gets overlooked: how hard the workout actually felt.

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That’s where RPE, comes in. It's a simple yet powerful tool for anyone trying to train smarter, not just harder.

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What is RPE?

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RPE is a scale—usually from 0 to 10—that helps you gauge how difficult an activity feels based on your personal perception. A rating of zero (0) means you're at complete rest, while 10 represents maximum effort—redlining, breathless, heart-pounding exertion. The scale is subjective, meaning it's not based on heart rate monitors or advanced equipment, but rather on how you feel during the workout.

Here’s a simplified guide to the RPE scale:

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• 0-2: Very Light Activity
  Examples: slow walking, gentle stretching
  You feel relaxed and can move easily without effort.

• 3–4: Light to Moderate Effort
  Examples: brisk walking, easy jogging
  Breathing is steady, and you can hold a conversation comfortably.

• 5–6: Moderate to Hard Effort
  Examples: steady-state cardio, light weightlifting
  Talking becomes more difficult, and your breathing is noticeably heavier.

• 7–8: Very Hard Effort
  Examples: fast running, intense circuit training
  You can only speak in short phrases. Muscles are working hard, and fatigue is setting in.

• 9–10: Maximum Effort
  Examples: sprinting, all-out High-intensity interval training (HIIT)
  You’re breathless, can’t talk, and pushing yourself to your absolute limit.

The Benefits of Using RPE in Your Workouts

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RPE is flexible and intuitive. Your body isn’t a machine—it has good days, bad days, and everything in between. Some days, a “moderate” pace might feel harder than usual because you’re tired, dehydrated, or didn’t sleep well. RPE gives you the flexibility to adjust your effort accordingly, instead of blindly following a rigid plan.

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RPE is also a powerful tool for preventing overtraining. When you constantly chase high-intensity numbers despite fatigue or discomfort, you increase your risk of burnout and injury. By tuning into your body's signals, RPE encourages smarter training—helping you stay consistent, balanced, and injury-free.

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How to Use RPE to Optimize Your Workouts

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Let’s say your program calls for four intervals at a “hard effort”. Instead of targeting a specific speed or wattage, aim for a RPE of seven (7) to eight (8). This allows you to train at the right intensity based on how your body feels that day—even if you’re not performing at your usual level.

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Weightlifters can use RPE too. For instance, squatting at an RPE of 9 means you likely had one rep left in the tank. At an RPE of 6, you probably had around four reps left. This method is especially useful for managing fatigue during high-volume or heavy training phases.

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A Tool for Every Body

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RPE works for beginners and elite athletes alike. You don’t need a fitness app or wearable to use it—just your own awareness. Over time, your internal “fitness compass” becomes more accurate, and you’ll be better equipped to train with intention, not just intensity.

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So next time you lace up your shoes, hit the gym, or roll out your yoga mat, don’t just ask, “How many?” Ask yourself, “How did that feel?”

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Your body has a lot to say—RPE is just one way to start listening.

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Reference/s:

Cleveland Clinic. (2023, August 16). Rated perceived exertion (RPE) scale. https://my.clevelandclinic.org/health/articles/17450-rated-perceived-exertion-rpe-scale