The rate of perceived exertion scale, or RPE scale, is a scale for visualizing your exercise intensity.
Understanding RPE meaning can help you plan your workouts, including recovery days.
The RPE scale rates your effort from 0 (at rest) to 10 (maximum effort).
Illustration by Julie Bang for Verywell Health
Utilizing the RPE scale can also help you be sure youre getting the recommended amount of exercise.
Who Needs to Know Their RPE and Why
Anyone who exercises can find RPE helpful.
There are two ways to measure RPE.
Types and Factors
There are two types of RPE scales.
The most common scale runs from 0 to 10.
Zero is the effort that you’re gonna wanna sit.
Borgs original scale went from 6 to 20.
It was loosely based on a persons heart rate during exercise.
This was calculated by multiplying the scale number by 10.
For example, if you rated your RPE as a 13, your heart rate would be about 130.
The Borg scale is less commonly used today, since its less intuitive than the 0to 10 scale.
The RPE scale measures your effort on that particular day (and after each set or interval).
Its a fluid measurement, and can complement more concrete measurements like tracking your pace or weight.
Is the Scale an Accurate Assessment of Exercise Intensity?
Uses in Medical Management
RPEs can be used during physical therapy and other rehabilitation programs.
Theres no set heart rate to definelow-impact exercisevs.
However, the talk test can help you determine your exercise intensity.
People doing moderate exercise (like walking or cycling) can generally talk.
People doing intense exercise cant carry on a conversation without taking a breath.
Summary
The rate of perceived exertion scale is a way of measuring your exercise intensity.
Understanding RPE can be useful when following a weight-training program, doing HIIT training, or recovering from injury.
RPE is a subjective, but still effective way to monitor your exercise intensity.
National Academy of Sports Medicine.The rate of perceived exertion scale (RPE) explained.
Centers for Disease Control and Prevention.Moving matters for my health.
2018 Apr;40(2):94-109. doi: 10.1519/SSC.0000000000000373.
Centers for Disease Control and Prevention.How to measure physical activity intensity.
