FAQ Series Number 4 - What is RPE?
RPE stands for rate of perceived exertion, and is a tool used to measure intensity, or how close a set was to failure. At Woven we exclusively use RPE because we believe it is the most effective way for you to get the most out of your workout every time you train.
How do we calculate RPE?
RPE is calculated by subtracting the number of reps you think you could have completed after finishing a set from 10. Let’s say you did a set of 10 squats at 95 pounds, but it was not too difficult, and you think you could have done 4 more reps before you would have failed. We would label that set at an RPE of 6. Take the same set, and let’s say you finished 10 reps at 95 pounds, and then when you tried for the 11’th, you failed. That set would have been an RPE 10, because you could not have completed another rep.
Why do we use RPE?
RPE is the best measure of intensity that includes the subject experience of the individual who is actually working out. Most programs are written without any flexibility. 3 sets of 10 reps at 95 pounds on a squat is pretty straightforward, but the actual effect on your body is anything but. Let’s say you sleep 10 hours the night before; the weight on the bar is going to feel incredibly easy, and you will breeze through the 3 sets no problem. But let’s say you were up all night with your baby, had an argument with your boyfriend, or had an important work deadline that day. All of a sudden that workout will go very differently. If your weights and reps are prescribed ahead of time there is no way to take into account how you are feeling on the day, which can lead to very uneven results. This is the basis of autoregulation, where you take into account subjective factors like how you feel when making decisions about how much you lift in any individual session.
When we program you a set of 6 at an RPE 8, for example, it is us prescribing you an exercise at a specific intensity. It doesn't really matter whether you were actually 2 reps from failure or 3, you don’t need to be so specific. An RPE 8 means that it’s a hard set; you shouldn’t walk away from the set wondering if you did anything. But it shouldn’t be too hard; you shouldn’t fail on rep 4. What that specific weight is that gets you in that range will depend on the day.
How should you use RPE?
Don’t be neurotic; if you over or undershoot on one specific day it is not the end of the world. Every program at Woven is about building over time, and whatever you have done the previous week is going to be your starting point for the weights you choose this week. If you completed enough reps to be in the target rep range last week and it was not too bad, then go up in weight this week. If you struggled to increase last week, and things are not feeling too strong today, maybe stick with the same weight. Ultimately, if you pick the wrong weight, you can always do more or less than the prescribed number of reps and get a very similar effect.
Above all, we want the intensity of the workout to match your level of readiness for that workout. And until we have better tools, RPE is the way we best match those two things.
