Glossary
RPE (Rate of Perceived Exertion)
RPE rates the perceived effort of a set on a scale from 1–10. It is directly linked to RIR (Reps in Reserve) and helps you hit the SRA window instead of drifting into “too easy” or “too hard”.
What does “RPE” mean?
In short
RPE expresses how hard a set feels:
RPE 10 = all-out; RPE 7–8 = hard but clean; RPE 5–6 = moderate.
Practically: RPE can be translated directly into RIR.
How you perceive RPE is influenced by metabolism,
BMR and NEAT.
Scale & RPE↔RIR mapping
RPE and RIR are directly connected. The table below gives you a practical overview:
| RPE | Perceived effort | ≈ RIR |
|---|---|---|
| 10 | Max effort; no clean rep left | 0 |
| 9 | Very hard; about 1 rep “in the tank” | 1 |
| 8 | Hard but stable; solid for hypertrophy | 2 |
| 7 | Controlled work; still some reserve | 3 |
| 6 | Light to moderate; warm-up or technique | 4+ |
| 5 or lower | Very easy; technique / blood flow | Many |
Practical zones for hardgainers
- Main sets: aim for
RPE 8–9(≈ RIR 1–2) – high enough for growth, controlled enough for form. - Assistance work:
RPE 7–8(≈ RIR 2–3) for volume, technique and joint-friendliness. - Top sets & back-offs: occasional top set up to
RPE 9–9.5, followed by −10–20% back-offs; not every week. - Autoregulation: set effort targets (e.g. “RPE 8 today”) instead of fixed loads; keeps load and recovery in balance.
Common mistakes
- Always maxing (RPE 10): overload, form breakdown; soreness (DOMS) ≠ progress.
- Too conservative: staying at RPE 6–7 → often below minimum effective volume (MEV).
- No progression: same RPE, same load, same reps → build clear progression rules.
Implementation in training
- Link RPE ↔ RIR: log estimated reps left (RIR) per set – makes RPE tangible.
- Double progression: keep target RPE constant; once you hit the rep ceiling, increase load slightly.
- SRA & structure: alternate hard and easier days; deload every 6–10 weeks.
- Technique anchors: steady tempo, full ROM, core stability – quality before load.
Myths & clarifications
RPE helps to avoid common traps. Deep-dive into two major ones here: