What is RPE?
Simply put, RPE stands for Rate of Perceived Exertion. The RPE Scale allows you to assign a numerical value to the intensity of your weight training sets. In today’s post, we will talk about RPE for powerlifting
RPE for Weight Training
In weight training or powerlifting, the RPE scale helps you to determine how close you are to failure on any given set.
What is my RPE?
Your RPE refers to the training intensity of your weight training sets.
What does RPE 10 mean in lifting?
RPE 10 means you trained to absolute failure. You ended that set successfully, but you would not be able to perform one more rep even if your life depended on it.
Lifting one rep at RPE 10 equals 100 percent of your one rep max.
At RPE 9.5, you could not have done one more rep, but you could possibly have done a slightly heavier weight for the same number of reps. Training to RPE 9 means you left 1 rep in the tank. RPE 8 means you left 2 reps in the tank.
What does RPE 7 mean?
Training to RPE 7 means you left 3 reps in the tank. RPE 6 means you left 4 reps in the tank. RPE 1-5 refers to recovery work, since it can be hard to gauge when you end your sets this far from failure.
What percentage is RPE 7?
RPE 7 coincides with about 90 percent of your one rep max.
What Should RPE 7 feel like?
RPE 7 should feel like an easy opener that you would use for your first powerlifting attempt in competition.
Why does RPE Matter?
Your RPE or Rate of Perceived Exertion can give you a lot of valuable information about your powerlifting training.
When you first start training, you probably have no idea how close to failure you are when you workout. You probably either stopped the set when the weights still felt easy, or you pushed every set till failure.
As you got a bit more weight training experience, you learned to push yourself harder and more accurately gauge how many more reps you could do when you finished a set.
RPE can tell you about your progress and your estimated 1 rep max each training session.
Your RPE can help you determine your 1RM
RPE can help you determine your training loads as well as your estimated training and testing maxes for both rep work and your 1 rep maxes.
In fact, your RPE assessment is probably more accurate than 1 rep max calculators which don’t take your individual strength curve into consideration.
RPE Lets you Make the Most of Each Session
RPE data allows you to really listen to your biofeedback on each and every set. Using RPE helps you to accurately choose your training and testing weights each session and in competition.
With percentage based programs, you don’t get the ability to self-regulate your weights based on how you feel that day.
That means you could push too hard when you feel like crap. However, you could also hamper your own progress by not training hard enough on the good days when your abilities exceed your assigned loads.
You Can Use RPE on Every Exercise
Fortunately, you can use RPE data on every exercise you perform in the gym.
RPE Can help Guide Your Training
Accurately and honestly assessing the rate of perceived exertion on your sets can help you choose training loads. It can also help you gauge your progress.
Suppose you ended one training cycle with a back squat with 348 pounds for 3 reps @ RPE 9 and later in a different training cycle you started squatting 341 pounds x 3 reps @ RPE 6.5.
Even though you start the later training cycle with less weight, you still have improved your estimated 1 rep max. In the first training cycle, your estimated one rep max was 390 pounds. Later, in the second training cycle, your estimated one rep max was 413 pounds.
The RPE method allows you to gauge your progress without constantly testing your one rep max.
What RPE should powerlifters train at?
In general, powerlifters should train the squat, bench and deadlift between RPE 6 to 9. Usually, you should train at RPE 6-8 for high rep work, volume work, and hypertrophy work. In contrast, you can train heavy singles and doubles around RPE 8 to 9. To be honest, you should probably avoid RPE 10 until a competition or testing session.
In general, you can start a training block working around RPE 6-7. As you get close to the end of the training block, you can increase relative intensity to RPE 8-9.
Usually, you can train your assistance and hypertrophy exercises with RPE 7-9.
What is the best RPE for strength?
RPE 8 to 9 helps you build strength the best. However, you should not do much training volume at this high intensity. Save RPE 8-9 for singles and doubles of compound movements like the squat, bench press and deadlift.
Does RPE have any limitations?
Yes. Some lifters may find that the RPE table can miscalculate their true 1 rep maxes. Everyone has a different strength curve. Additionally, the RPE chart might not accurately predict your one rep max based on your training style, training history, genetic make up, or other factors.
For example, if you have great muscle endurance, the RPE chart may miscalculate your one rep max.
Final Thoughts
Using RPE can help you in your powerlifting career. RPE can help you make more progress, measure your progress and plan your workouts. If you use RPE for powerlifting, please leave me a comment below.
