Rate of Perceived Exertion (RPE)

One tool that might help you to improve your fitness ability while decreasing risk for injury is the Rate of Perceived Exertion, or RPE. You may already be familiar with the tool, but if not, RPE is a subjective assessment of how difficult, both physically and psychologically, an exercise is for you. It can get a little tricky sometimes because it is highly subjective and can be influenced by factors not having to do with the actual activity–such as stress, nutrition, and levels of motivation and self-efficacy. But checking in with how hard you’re working at that moment can help you to consistently improve your fitness. If you listen to your body, you’ll find yourself working out longer and better with less effort!

Check out the RPE 1-10 scale below to start tracking.

• Easy (1-3): Can talk normally, breathing naturally, feel very comfortable
• Moderate (4-6): Can talk in short sentences, breathing is more labored; you’re within your comfort zone but you feel like you’re working.
• Hard (7-9): Can barely talk, speaks in one or 2 syllable words, breathing heavily, outside your comfort one
• Max effort (10): At your physical limit or past it, gasping for breath, can’t talk/barely remember your name