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Do you know how hard you are working or how hard you should be working when you're exercising?

The rate of perceived exertion or RPE for short is a simple tool that can tell you.

Originally this number system developed by scientist Gunnar Borg was known as the Borg scale and was built around heart rate. The original scale ran from 6 — 20.

Over time this scale has been modified and is also referred to as the RPE scale which runs from 1 — 10 and acts more like a sliding scale over time.

The great thing about RPE is that it's a subjective measure of how hard you feel like you are working. It is based not only on elevated heart rate but increased breathing and muscle fatigue. The higher the number the more intense the exercise.

RPE allows for daily changes and means you can push harder on days where you are feeling great and pull back when you're not. You need not measure your heart rate or pace.

How hard should I be working?

NHS guidelines recommend that to live longer, healthier lives we should be aiming for 150 minutes of moderate intensity exercise a week, 75 minutes of vigorous intensity exercise a week or a combination of both. This will improve our health and reduce the risk of suffering from serious medical conditions.

Do I need to work as hard as I can?

No! It is not always appropriate or necessary.

Your workout should start in the 1 — 4 zones. A warmup is always necessary, and this is where your training should begin. Build up through the numbers gradually. To exercise at a moderate intensity, aim for numbers 5 — 6 on the RPE scale. This is the point where you will be improving your cardiovascular fitness or if you want to challenge yourself and gain fitness faster, then aim for 7 — 8.

Numbers 9 — 10 on the scale are normally reserved for maximal exertion tests and are not necessary on a day to day basis. Recovery will take longer if you train in this zone.

There are benefits at every level and the lower numbers are a fantastic level to be working at for your warmups, cool downs and active recovery.

RPE Scale for Cardio Exercise

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What about training to heart rate?

Heart rate monitors are a great tool however it's always a good idea to have a rough idea of how hard you are working based on how you feel.

If you do want to train by heart rate, take a look at the heart rate training chart.

Heart Rates Zones

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RPE for resistance training

Normally the RPE scale is used for cardio exercise. However, there's defiantly merit to using a similar system when it comes to resistance training. Far too many people get comfortable using the same weight for the same number of repetitions regardless of whether it's challenging.

Take a look at Why you should be lifting heavier weights "How many reps should I be doing?" and check out the optimal number of repetitions for your goal. Come back to this chart the next time you are doing your resistance training. How many more reps could you have done? Are you training correctly for your goal?

If used correctly these charts are a great tool for helping you to get the best from your training. Enjoy!

RPE Zones for Resistance Training

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