The Importance of RPE in Powerlifting & Barbell Training
You've been barbell training or powerlifting for a while. Or maybe today's your first day under the barbell. Wherever you are on your barbell strength training or powerlifting journey, you know that putting weight on your back or hands feels some type of way. Some days the weight feels how you expect it to feel, some days it feels like loose-leaf paper, and others it feels like a humpback whale.
Let's face it: In barbell training and powerlifting, sometimes the same weight feels different than or exactly what you expect.
This is where Rating of Perceived Exertion (RPE) becomes essential in your barbell training program or powerlifting program.
Now, you may be wondering, "What is RPE?"
In this article we’re going to answer your common questions and then dive into how we, at PRS, feel you can optimize RPE for injury risk reduction and maximal goal attainment under the barbell.
Some questions we’ll answer in this article include:
What is RPE?
How to use RPE in powerlifting and barbell strength training?
Should novices use RPE?
What RPE range should you use?
Why is RPE important?
Understanding how our bodies interpret and experience the barbell load is as important as defining the weight with a concrete number. Having a subjective way to express how our body interprets load serves to tune us into our perception of it.
225 lbs will always be 225 lbs, but sometimes it may feel light as a feather, and other times it may feel like an 18-wheeler.
In turn, having the ability to express how we feel on a particular day can help us fine-tune our training, adjust it, and improve our ability to get stronger while reducing our risk of injury and overtraining.
So what's the secret, Rori? The secret is RPE.
What is RPE (Rating of Perceived Exertion)?
RPE is nothing new to the world of exercise and was first discussed by Dr. Gunnar Borg of Stockholms University in the 1970s.
The Borg Scale is a standard measurement tool most known for its use in cardiovascular exercise.
However, in recent years, the use of RPE has weaseled its way into strength training.
Since PRS utilizes RPE with all of our strength trainees, barbell athletes, and powerlifting athletes, we'll discuss RPE for strength training.
Rating of Perceived Exertion (RPE) is a subjective measure of how you perceive exercise intensity to be in the moment.
RPE is how hard you feel like you're working.
RPE considers your heart rate, body temperature, breathing rate, sweating, and muscle fatigue perceptions.
The RPE scale ranges from one to ten and was popularized in the field of barbell training and powerlifting by world-class lifter and programmer Mike Tuchscherer and is now widely used in the strength training world in many capacities.
.While the scale ranges from one to ten, values less than five are not super important for strength or hypertrophy training. RPEs less than five are considered for warm-up and technical adjustment, so they aren't discussed much in strength training.
Ok, hold on, we need to discuss something first...
When looking at the value of measurement tools in exercise science, it's essential to understand the difference between objective and subjective tools.
Objective Measurement Tools have absolute values and unit measures that have:
A minuscule margin of error
High repeatability
Excellent interrater reliability.
This means that no matter who is taking the measurement, the same (or nearly the same) value or outcome will be produced.
Tendo units, surface electromyography (EMG), and isokinetic machines are some examples of objective measures you might be familiar with.
Objective tools precisely quantify something about the movement, are standardized, and are consistent between people and within the same person.
In contrast to objective measurement tools, there are also Subjective Measurement Tools:
Used to give insight into the quality of the movement
Can vary significantly within and amongst individuals (poo interrater reliability)
Have a more considerable margin of error
Motion analysis in a real-time coaching scenario is one example of a subjective form of assessment. For a person to analyze movement, there must be some standard in their brain to judge or compare movements.
Let's take a squat, for instance.
You have this model of how a squat should look in your head. Then you see someone squatting, and it looks way different from your model. So you've identified technical deviations in form based on your subjective analysis.
Another example is visually assessing bar speed.
It's possible to subjectively assess that one rep moves faster or slower, stops moving, has a somewhat even tempo or varied tempo through a rep and among reps, but in a visual sense only. There is no concrete value to assign to each rep, so this is subjective.
While subjective assessment measures have higher variability and less reliability than objective measurement tools, they have an important purpose in strength training.
So why do they exist, and why do we use them? Well, that's a great question!
For the general strength trainee, recreational athlete, and even high level, elite powerlifters, using objective measurement tools, like computer-generated motion analysis, isokinetic tests, force plates, tendo units, EMG (the list goes on), is not feasible. In addition, the cost and convenience of the equipment can become prohibitive.
So, in non-laboratory and non-performance testing center settings, the visual eye of the coach, training partners, and your internal sensations become your decision-makers.
Enter: RPE.Â
RPE in lifting is a valuable tool that helps us understand and respond to our barbell training.
It's cheap (oh yeah!)
It's not tangible, so it doesn't need to be set up (thank goodness, who has extra time these days?)
It adapts to YOU over time
Using RPE over a long period can help you (and your coach if you have one) track and interpret your training and be a helpful tool in conjunction with visuals (whether in real-time or video submission) for your coach.
Altogether, you can then make future training decisions within a training session, week, or block based on the information RPE provides on performance and recovery.
Here's the catch: because RPE is subjective and you can't see or feel it, it's not easily understood and utilized by everyone.
Just like there is a learning curve to barbell training (ehemmm...do you remember the day you first put a barbell on your back?! Baby deer!), there is a learning curve to using RPE.
Identifying how specific RPEs feel and look to you takes some time. What you perceive as an RPE 7 may look completely different than your training partner.
But, the more you use it, the more you can associate what you "feel" with what you see in a video or what your coach or training partner says your set looks like, and the more you begin to refine your RPE scale is.
OK, can you please explain how this RPE thing works?
Sure! It's pretty simple.
The portion of the RPE scale we care most about is RPE 6 through 10.
Each RPE is associated with feeling like you have a certain number of reps "left in the tank" after the LAST rep of the set you're doing.
Whole number RPEs are "definitive" reps left in the tank, and a .5 means you have a definitive number of reps and "maybe one more" left in the tank.
Ok, maybe that's a little confusing, so I'll give you an example: RPE 8 means I definitely have two more reps in the tank, whereas RPE 8.5 means I definitely have 1, maybe two reps left in the tank. I use the word "definitely" in both scenarios lightly because, after all, this is SUBJECTIVE, folks!
Below is the Progressive Rehab & Strength 6-Point RPE Lifting Descriptor chart…
This 6-point RPE lifting chart outlines 5 additional descriptors other than reps left in the tank that can help you assign an RPE to your set.
Click here for a free ebook for the entire chart and deep dive into the PRS 6-Point RPE Descriptor System.
A couple of things to know when it comes to RPE for Lifting (and why it's super subjective!):
After you finish the last rep, but before you rack it, ask yourself: "How many more reps could I really have done?"
The higher the RPE is, the more "accurate" it will be, and the lower an RPE is, the less "accurate" it will be.
Higher volume sets (aka sets with more reps) are harder to gauge than lower volume sets.
RPE for the same load can change the more sets you do because of fatigue accumulation in a training session.
What RPE is best for powerlifters, barbell strength trainees, or bodybuilders?
RPE 8-9 is suitable for strength-focused, higher intensity, and lower volume training.
RPE 6-7.5 is suitable for hypertrophy-focused, lower intensity, and higher volume training.
RPE 9.5-10 should be used sparingly and is associated with technical breakdown and increased injury risk.
RPE 7.5-8.5 is best for a well-rounded strength-building program with moderate intensity and volume.*
*This RPE range minimizes injury risk exposure because when there is moderate volume, there is minor form breakdown from fatigue at high rep/light weights, and there is less form breakdown and physiological overload from super high intensities.
Here at PRS, RPE for powerlifting and strength training is critical.
We use it with all of our clients in every training session as part of the PRS Sustainable Training Method (PRS Method).
The PRS Method is the efficient, minimalistic, and systematic application of exercise selection, prescription, and fatigue management to support long-term goal attainment and injury risk reduction in barbell athletes, powerlifting, and general strength trainees.Â
RPE comes into play in the PRS Method when addressing fatigue management.
You may be curious if we use autoregulation training for barbell training or powerlifting. Autoregulation training is a method of load prescription whereby the lifter utilizes a predetermined set of RPEs to find the load and volume within a particular training session.
Autoregulation training is said to account for daily fluctuations in performance, fatigue, and general stress to optimize the training stress for the day.
Typical autoregulation training is reserved for intermediate and advanced barbell trainees and, in our experience, may lead to more injuries than it claims it's preventing.
The problem with traditional autoregulation training is that it's commonly:
Used with an inappropriate training population (novices) who are inexperienced with RPE
Used as the sole source of volume and load prescription before the lifter has properly learned RPE
It leaves too much decision making and room for error up to the lifter
However, RPE is a handy tool when learned and used appropriately with various strength training populations.
There are two main ways RPE in barbell training is discussed, one of which fits safely and appropriately into the PRS Sustainable Training System.
The Two Types of (RPE) Rating of Perceived Exertion:
Prescriptive RPE:
Prescriptive RPE is when you use RPE in powerlifting and strength training to determine the weight for a particular lift instead of having an assigned or pre-planned load.
The program is written, so the lifter works up to a load and volume that matches the RPE indicator. In prescriptive scenarios, the lifter does not know what loads they will hit on that day.
However, they may have some indication of what load to hit based on the prior week's performance.
An example of this is if your program says "5 reps @ RPE 8," with no specific load to hit, you'll have to make a judgment within the training session as to what load five reps that "feels like" an RPE 8 will be.
The difficulty with Prescriptive RPE is that it's often a guessing game, and trainees commonly overshoot or undershoot the RPE (hit an RPE that is higher than or lower than the intended RPE). Over or undershooting RPE consistently causes a different training stress (more volume or intensity) than the program's intention.
Chronic overshooting RPE can accumulate significant fatigue with possible injuries, stalled, backward progress in strength.
Chronic undershooting RPE can lead to insufficient training stress to successfully meet your strength goals in the desired time frame.
While it might seem obvious that if you overshoot, you should lower the volume or load for the remaining sets or increase the volume or load if you undershoot, it's not so simple or obvious for trainees to make those decisions independently.
Prescriptive RPE becomes an increasing problem when individuals who are not good at RPE with remote barbell training or remote powerlifting coaches without the tools to make training decisions within a training session independently.
Descriptive RPE:
On the other hand, Descriptive RPE is when we use RPE to describe what predetermined loads and volume felt like. Coaches and lifters can use descriptive RPE to adjust within the training session and future training sessions. Additionally, descriptive RPE helps control for large spikes in volume and intensity that would be too much, too soon, or too fast for the individual even if they "feel great" on that day.
Descriptive RPE is how we recommend using RPE as a tool to track, evaluate and assess your training over time, and it provides many benefits, including:
Giving you a good record of your training history
Enable you to calculate and track your estimated one-repetition maximum (e1RM)
Estimated 1 Repetition Maximum is an invaluable training tool allowing us to turn our training performance into a standard value we can compare over time. E1rm is also an internal measure of training stress and recovery. For more details on the e1rm calculation and how to begin using it, check out this free ebook.
In the PRS System, using Descriptive RPE combined with planned, progressive overload, regular assessment of training fatigue (e1rm), and consistent coach/athlete communication supports optimal outcomes and injury risk reduction.
There are a few ways we like to use Descriptive RPE to evaluate and assess training, make programming adjustments, keep training fatigue in check, and injuries far, far away.
Different Types of RPE:
We can track and use different types of RPE to help us make programming decisions. Each RPE is valuable and tells us something different about the lifter's performance, fatigue, and recovery.
Exercise RPE is the RPE for the individual set.
Differential RPE is the change in RPE during a particular lift. For example, the difference between the RPE of the last set and the first set of an exercise.
Average RPE is the average RPE for all sets of an exercise during a particular session. This can also be the average RPE over multiple sessions.
Session RPE is the overall RPE for the training session.
Outlier RPE is the RPE of a particular set that does not align with the other Exercise RPEs in that session. Outliers indicate an external or mental influence was present, and a programming response may not be necessary.
We should not only be tracking E1RM, last set RPE, or load on the bar. Instead, we should constantly be assessing multiple factors that paint the best picture of recovery, performance, and progress.
You may wonder how you should start using Descriptive RPE Assessment to support your training goals and reduce your injury risk if you've never used RPE or tracked E1RM.
You may be wondering if RPE is appropriate for novice lifters or should RPE only be used with intermediate and advanced lifts.
Our recommendation is to start using RPE descriptively a couple of weeks into training as a novice, if not immediately so that when the time comes where it's important, you're a pro.
The RPE Learning Curve When Powerlifting & Strength training:
If this is your first day taking RPE for a spin as a lifter or a coach, don't expect to get it right on your first try. It's going to take some time to refine your RPE skills. And how long it takes isn't the same for everyone!
Newbie lifters will take a pretty long time to develop their RPE skills, probably as long as it takes them to run out their novice gains!
Why?
Because sh*t is easy initially, whether you think it is or not! Most new weights "feel" heavy to a novice lifter because, plain and simple, they haven't lifted challenging weights or been exposed to true grit and grind!
But, for a good chunk of time, those "hard" sets still move and look super fast, so it takes a bit for a novice's internal RPE scale to fine-tune itself and match the speed of their lifts.
This. Is. Not. To. Say. a novice shouldn't use RPE.
Quite the contrary!
Novices SHOULD use RPE in the early stages of their training careers to TRAIN their RPE scale just like they train each lift and allow it to adapt throughout their training.
What novices SHOULDN'T DO is use RPE to choose their loads.
They should practice assigning RPE to the loads they are doing each session.
During this time, coaches, training partners, and smartphone recordings can help you correlate what you feel with what you see.
As you become a more advanced novice, you'll notice that your RPE skills become tighter and match a bit better to your bar speed.
This is an excellent tool as your novice gains begin to wear out and can help you transition each lift into intermediate programming.
Traditionally, we describe RPE as reps left in the tank.
But to help novices learn RPE, we use a 6-point RPE Lifting Chart descriptor system.
We suggest all barbell trainees, powerlifters, barbell coaches, powerlifting coaches, and rehab clinicians download and use our free ebook to help yourself and your clients.
In our free 6-Point RPE Descriptor System ebook, we provide you with the PRS 6-Point RPE Chart Lifting Descriptor System that appeals to all individual's learning styles and a 4-step process for learning RPE in four weeks.
Introducing RPE early on in your training career lets you learn how to accurately rate your RPE by the time you'll benefit from using it the most.
At this point, tracking your RPE can be used to measure fatigue, recovery, and performance via e1RM, as mentioned previously.
Including RPE in your calculations for e1RM will give you a more accurate representation of your strength abilities than a simple "1 Rep Max Calculator" that generates a standard number for reps x load.
Suppose you're keeping a detailed training log of every session. In that case, you can use this information to help guide changes in your program or make adjustments in the moment during your training session if you need to. For example, if your RPEs are consistently high (RPE 9+) or your e1RM is going down, leveling out, or undulating, it might be time to consider adjusting your program.
Why is it so crucial to the PRS Sustainable Training Method to track RPE, and why is it vital to track Estimated 1 Rep Max?
E1rm is the easiest, most efficient, and affordable way to track internal training load, recovery, and performance over time.
This allows us to change the program before sh*t hits the fan preemptively (injuries, stalled progress, overtraining, etc.)
What Does the Research Say?
Continuously high training loads and insufficient recovery can cause fatigue to accumulate and eventually result in non-functional overreaching or overtraining.
We'll see a decrease in performance and an increased risk of injury with both of these, so we don't want to get to this point if we plan to continue to make progress with our training safely.
However, there is no straightforward test or indicator for overtraining other than a sustained decrease in performance. At that point, we've accumulated more fatigue than we want to.
In the PRS Sustainable Training System, we want to catch sustained drops in performance before they occur.
Enter RPE… we can track RPE and use it to keep us out of the zone of prolonged relatively high intensities and insufficient recovery by:
Monitoring those RPE 9+ sets and Average RPE overtime
Tracking e1RM and notice plateaus, dips, and downward trends which would indicate decreased performance
There's no reason to panic when you start to see these. It doesn't mean that your performance is indeed on the decline. Still, it may indicate that you need to make a change to continue making progress, improve recovery, and dissipate fatigue.
And it all starts with monitoring RPE and keeping it in check.
Now that we understand the important facets of RPE and why it's crucial for helping us make progress without getting injured, how do you start using or refining it?
Our free 6-Point RPE Descriptor System ebook helps you begin to use RPE systematically over four weeks and refine it over time for when it matters the most.
To find out how you can learn more about the PRS Sustainable Training Method, click here.