How to Use RPE in Your Training

Short AnswerRPE uses a 1-10 scale: RPE 10 means you couldn't do another rep, RPE 9 means 1 rep left, RPE 8 means 2 reps left. After each set, ask yourself how many more reps you could have done. Most working sets should be RPE 7-9. Adjust your weight up or down based on how the set felt.

RPE (Rate of Perceived Exertion) is a 1-10 scale that measures how hard a set feels. It allows you to autoregulate your training based on how you're performing that day, rather than sticking to fixed percentages that don't account for fatigue, stress, or recovery.

What you need: Training log or Hardy app

Step 1:Learn the RPE scale
RPE 10 = Maximum effort, couldn't do another rep. RPE 9 = Could do 1 more rep. RPE 8 = Could do 2 more reps. RPE 7 = Could do 3 more reps. RPE 6 = Could do 4+ more reps (warm-up territory). Most working sets should be RPE 7-9.
Step 2:Start with RPE on your top sets
Begin by rating your heaviest sets of the day. After completing a set, ask yourself: "How many more reps could I have done with good form?" This takes practice but becomes intuitive over time.
Step 3:Use RPE to select weight
If your program calls for "3 reps at RPE 8," work up in weight until a set of 3 feels like you had 2 reps left. On good days, this might be heavier than planned. On bad days, it might be lighter. That's the point.
Step 4:Track your RPE over time
Log your RPE alongside weight and reps in Hardy. Over time, you'll see patterns - if you're hitting the same weight at lower RPE, you're getting stronger. If RPE is creeping up for the same weights, you might need more recovery.
Step 5:Combine RPE with percentage-based training
Many programs use percentages as a starting point, then adjust based on RPE. For example: "Work up to 85% of your Training Max, then adjust so the set is RPE 8." This gives you structure with flexibility.
Step 6:Don't chase RPE 10
Training to failure (RPE 10) creates excessive fatigue and limits how much quality volume you can do. Most of your training should be RPE 7-8.5, with occasional RPE 9 sets on key movements.

Common Mistakes

✗Rating every set RPE 10 because it felt hard - true RPE 10 means absolute failure
✗Not being honest with yourself about how hard a set actually was
✗Ignoring RPE data and always going for the planned weight regardless of how you feel
✗Using RPE as an excuse to go too light on days when you should push through
✗Only rating RPE on heavy singles - track it on all working sets for better data

Hardy lets you log RPE for every set and tracks your performance trends over time.

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