RATE OF PERCEIVED EXERTION (RPE)

Rate of Perceived Exertion (RPE) is a subjective measure of how hard an

individual perceives a given set or exercise to be. It typically uses a scale from 1
to 10, with 1 being very easy and 10 being maximum effort or a failed attempt.
Reps in Reserve (RIR) is another way of calculating this number. For example:

If you did 100kg for three reps on a bench press, and thought you were able to
do two more reps, you would all that RPE 8, as you had 2 reps in reserve. This
applies to any lift with any combination of sets and reps. If you did a squat single
and thought you could do 4 more reps, that would be at RPE 6, if you thought 3
more reps, RPE 7 and so on and so forth.

By enabling lifters to autoregulate their intensity, RPE and RIR can help reduce
the risk of injury caused by overtraining or attempting to push through excessive
fatigue. It can lead to more effective management of training stress, which
allows for better recovery between sessions and optimal long-term progress.

Be honest: Accurately assessing RPE and RIR requires honesty and self-
awareness. Avoid overestimating or underestimating your abilities to ensure
that you are training effectively.