What Is RPE? A Beginner's Guide to Rating of Perceived Exertion

What Is RPE? Here's Why We're Using It During Summer of Strength

If you've been in class recently, you've probably noticed something new written next to your primary lifts: RPE 8 or RPE 6 to 7.

If you're wondering what that means, you're not alone.

The good news is that it's much simpler than it sounds. Once you understand RPE, it becomes one of the most useful tools for helping you build strength safely and consistently.

Whether you're new to strength training or you've been lifting for years, learning RPE will help you get more out of every workout.

Quick Takeaways

If you only remember a few things from this article, remember these:

• RPE measures effort, not the amount of weight you lift.
• RPE 8 means you could have completed about 2 more quality reps.
• RPE 6 to 7 means you could have completed about 3 to 4 more quality reps.
• The right weight can change from set to set.
• Percentage-based lifting and RPE are both effective ways to build strength.

What Is RPE?

RPE stands for Rating of Perceived Exertion.

Think of it as a way to measure how challenging a set feels, rather than focusing only on the number of pounds on the bar.

Instead of giving everyone the exact same weight to lift, RPE lets each person work at the right challenge for their body on that day.

Some days you'll feel stronger. Other days you may be tired from work, short on sleep, or simply not at your best.

RPE allows your workout to adjust to those normal day-to-day changes while still keeping you training at the intended intensity.

What Does an RPE of 8 Mean?

At the end of each set, ask yourself one simple question:

"How many more good reps could I have done?"

If your answer is:

• About 2 more reps, you were around RPE 8
• About 3 to 4 more reps, you were around RPE 6 to 7

The important word is good.

We're talking about quality repetitions with solid technique, not extra reps completed with poor form.

How Do I Know If I Picked the Right Weight?

One of the easiest things to watch is how smoothly the weight moves.

At RPE 6 to 7, your first and last rep should look almost identical. The weight moves smoothly, your technique stays solid, and you finish knowing you had a few quality reps left.

At RPE 8, the final rep may slow down slightly, but it should still be controlled. Your technique shouldn't change just to finish the set.

If the weight gets stuck halfway through a rep, your form breaks down, or every rep feels like a grind, the weight was probably heavier than intended.

If you finish the set feeling like you could have completed another five or six reps, it's probably time to increase the weight on your next set.

Remember, changing the weight between sets isn't a mistake. It's part of using RPE correctly.

Why Did We Switch From Percentage-Based Lifting?

If you trained with us during our previous strength cycle, you may remember using percentage-based lifting.

That approach assigns your weight based on a percentage of your estimated maximum strength.

It's an excellent way to train, and we'll absolutely use it again.

This cycle, we're using RPE because it gives us something percentages can't:

Flexibility.

Life affects performance.

Some days you feel amazing.

Some days you're dealing with poor sleep, stress, soreness, or a busy week at work.

RPE allows your workout to match how you're performing today, while still keeping you training at the right intensity.

Which Method Is Better?

The short answer is:

Both.

Percentage-based lifting gives us structure and measurable progression.

RPE teaches you how to adjust your training based on how your body is performing that day.

Neither method is better than the other.

They're simply different coaching tools.

That's why you'll see both methods throughout the year at Pink Llama Fitness.

Using both helps you become not only stronger, but also a more confident and knowledgeable lifter.

New to Strength Training?

One of the biggest misconceptions about RPE is that it's only for experienced lifters.

The truth is, it's one of the best tools for beginners.

You don't need to know your one-rep max.

You don't need years of lifting experience.

You simply need to learn what different effort levels feel like.

That's exactly what your coach is here to help with.

We'll help you choose the right weight, observe your movement, and make small adjustments as you become more comfortable using RPE.

Like any skill, it gets easier with practice.

What We Want You to Focus On

When you see an RPE next to your primary lift, don't think,

"How much weight should I lift?"

Instead, ask yourself:

• Did my technique stay solid?
• Could I have completed a few more quality reps?
• Did this set match the effort the program called for?

That's exactly what we're after.

Summer of Strength isn't about lifting the heaviest weight possible every workout.

It's about building strength through consistent, intentional training that helps you make progress week after week.

Frequently Asked Questions

Is RPE only for experienced lifters?

No. RPE is actually one of the easiest ways for beginners to learn appropriate training intensity because it focuses on effort instead of specific weights.

Should I use the same weight for every set?

Not necessarily. If a set feels easier or harder than the prescribed RPE, adjusting the weight is exactly how RPE is intended to work.

What if I choose the wrong weight?

That's completely normal. Your coach will help you make adjustments until you reach the intended effort.

Why don't we use percentages all year?

Because both methods offer unique benefits. We intentionally rotate programming throughout the year to help members build strength in different ways.

Will RPE help me get stronger?

Yes. Training at the appropriate intensity helps you build strength consistently while maintaining good technique and avoiding unnecessary fatigue.

Ready to Build Strength With Confidence?

At Pink Llama Fitness, every group class is coach led, every workout is scalable, and every strength program is designed to help you make steady, long-term progress.

Whether you're just getting started or you've been lifting for years, we're here to help you build strength in a welcoming, supportive environment.

If you're looking for a coach-led gym in Renton where every workout is adjusted to your experience level, we'd love to meet you.

Book a free intro and see if Pink Llama Fitness is the right fit for you.

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