Understanding Rate of Perceived Exertion RPE and Its Role in Your Fitness Journey

Richard Punzenberger
Jan 3
4 min read

When you exercise, knowing how hard you are working can make a big difference in reaching your fitness goals safely and effectively. One simple tool that helps with this is the Rate of Perceived Exertion, or RPE. This method lets you measure your effort based on how you feel during exercise, rather than relying solely on gadgets or numbers. Understanding RPE can improve your workouts, prevent injury, and help you stay motivated.

Eye-level view of a person jogging outdoors with a smartwatch displaying heart rate — A person jogging outdoors while monitoring their effort with a smartwatch

What Is Rate of Perceived Exertion (RPE)?

RPE is a scale that measures how hard you feel your body is working during physical activity. Instead of using machines or heart rate monitors, RPE depends on your own perception of effort. The most common scale ranges from 6 to 20, where 6 means no exertion at all (like sitting) and 20 means maximal effort (the hardest you can work).

This scale was developed by Dr. Gunnar Borg in the 1960s and is sometimes called the Borg Scale. It helps people estimate their exercise intensity based on sensations like breathing rate, muscle fatigue, and overall tiredness.

Why Use RPE?

It adjusts for daily changes in how you feel.
It works for all fitness levels.
It helps prevent overtraining or injury.
It can be used anywhere, without equipment.

What Does Research Say About RPE?

Studies show that RPE correlates well with heart rate and oxygen consumption, two common ways to measure exercise intensity. This means your perception of effort is a reliable indicator of how hard your body is working.

Research also finds that using RPE can improve exercise adherence. When people listen to their bodies and adjust intensity accordingly, they tend to enjoy workouts more and stick with their routines longer.

For example, a 2018 study published in the Journal of Sports Science & Medicine found that runners who used RPE to guide their training had better pacing and less fatigue during races.

Who Can Benefit From Using RPE?

RPE is useful for a wide range of people:

Beginners who are learning to listen to their bodies.
Athletes who want to fine-tune their training intensity.
Older adults who need to avoid overexertion.
People with health conditions who must monitor their effort carefully.
Anyone without access to heart rate monitors or fitness trackers.

Because RPE is subjective, it adapts to your current fitness level and daily condition. This makes it a flexible tool for many users.

How to Use RPE in Your Workouts

Using RPE is straightforward. Here’s how to get started:

Learn the scale: Familiarize yourself with the numbers and what they mean. For example:
- 6–8: Very light activity, like walking slowly.
- 9–11: Light activity, easy to maintain.
- 12–14: Moderate activity, breathing harder but still able to talk.
- 15–17: Hard activity, difficult to speak full sentences.
- 18–20: Very hard to maximal effort, almost impossible to continue.
Check in during exercise: Pause briefly and ask yourself, “How hard am I working right now?” Rate your effort on the scale.
Adjust intensity: If your goal is moderate exercise, aim for an RPE of 12–14. For high-intensity training, push closer to 17–18.
Record your RPE: Keep a workout journal noting your RPE alongside the activity and duration. This helps track progress and avoid overtraining.

When to Use RPE

RPE works well in many situations:

During cardio workouts like running, cycling, or swimming.
In strength training to gauge how many reps or sets to perform.
When recovering from injury or illness to avoid pushing too hard.
On days when you feel tired or stressed, to adjust effort safely.
When you don’t have access to heart rate monitors or other devices.

Using RPE can also help you recognize signs of fatigue or overtraining early, allowing you to rest or modify your plan.

How to Add RPE to Your Exercise Plan

Incorporating RPE into your fitness routine can be simple and effective:

Set goals based on RPE: For example, plan to exercise at an RPE of 13 for 30 minutes, three times a week.
Mix intensities: Use lower RPE days for recovery and higher RPE days for challenging workouts.
Combine with other measures: Use RPE alongside heart rate or pace for a fuller picture.
Listen to your body: If your RPE feels higher than usual for the same workout, consider resting or reducing intensity.
Educate yourself: Read about RPE and practice rating your effort in different activities.

Example Workout Plan Using RPE

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This plan balances moderate and hard efforts with recovery, guided by how you feel.

Real progress starts with the right plan—and the right support.

With Punzy Fitness, you’ll get weekly coaching, personalized movement assessments, and clear next steps tailored to your goals.

👉 Apply for online coaching and start moving better, feeling stronger, and living healthier.

Disclaimer:

The information shared in this article is for educational purposes only and is not a substitute for professional medical advice. Always consult with your healthcare team before beginning a new exercise program, using supplements, or making dietary changes, especially if you have existing health conditions.