FNK results

UNDERSTANDING THE RPE SCALE.

UNDERSTANDING THE RPE SCALE.

As we move forward and continue to up the ante in your sessions, you will need to have a basic understanding of the RPE scale and how to use it to ensure you are working to your full potential.  

SO…what is RPE…..

Meaning the Rate of Perceived Exertion.  In simple terms, its a scale of 1-10  measuring physical activity intensity level. The RPE is a very simple scale which gives us as Coaches an instant insight as to where you’re at physically.  

Factors you need to think of when giving your score

Perceived exertion is how hard you feel like your body is working. It’s based on the physical sensations a person experiences during physical activity, including increased heart rate, increased breathing rate, increased sweating, and muscle fatigue.

This feeling should reflect how heavy and strenuous the exercise feels to you, combining all sensations and feelings of physical stress, effort, and fatigue.    It’s important you give a rating based on how you are feeling as a whole and not to focus on one thing to give your ie shortness of breath, muscle pain etc.  

Remember though, RPE scores are a gauge for how you are performing in THAT SESSION. For example, you may have done really well last week smashing your workout,  but this week your body just doesn’t want to play the game. So don’t beat yourself up too much if you feel you have underperformed.  As long as you are at 10 for that day you know you have still given all you’ve have got.

Using the RPE scale makes clients much more aware of their body during a workout, rather than just “doing the reps”.  

understanding what your Coaches “language” means

At Peak Cliff and I are very pro-education with our members.  We are moving away from just merely telling you what weight to lift and instead giving you as many tools as possible to get the absolute most out of your workouts.  Educating you and teaching you self monitoring also helps us as Coaches get that extra mile from you.  

You will notice that we ask alot “how” you feel after a set, and often ask you on a scale of 1-10 how hard it was.  This gives us an instant gauge of how much more reps or weight you can add to your following sets.  

You will also notice we also ask how many more if any reps you could have done at a certain weight.  This again gives us an instant idea of where you are at on the RPE scale and where we can push you or back off.  

Putting it into practice

When you look at the scale, don’t assume that a 10 is only your 1 rep max. It’s not as simple as, the higher the number on the scale, the less reps you do and the heavier you lift.  We can ask yo to do an RPE rating of 10 but doing 5, 8, 10, 20 reps….as long as when you complete that set you absolutely could NOT do 1 more rep.   

However, its very rare that with the training we do that we would ask you to work at a level of 10 every session.  

Generally speaking, the most effective strength gains and achievable work sets are between 7.5 to 8.5…sometimes a 9 when we put you through a nasty “finisher” at the end of a session.  

So…if for example we asked you to do 10 reps at a rating of 7.5, you should be picking a weight that you could do at least 15 reps.  If we then ask you to do another 10 reps at a rating of 8, then you should be picking a weight that you could maybe get out 13 at a max.  And so on and so on.  

So have a look at the scale.  If you don’t understand it, make sure you let us know so we can talk you through it.  There’s a copy on the wall on the gym floor next to your lifting numbers, and I have a copy on my clipboard.  

rpe-flow-chart.png


Leave a Reply

Your email address will not be published. Required fields are marked *