Has technology taken over the importance of the traditional RPE scale as well? Definitely not!
The technological advancement with various smartwatches, fitness trackers, and heart rate monitors etc, has made it seem strange to go back to something as simple as how your body feels. But let us tell you with great emphasis that the RPE scale, short for Rate of Perceived Exertion, is one of the most useful tools you can use to monitor your exercise intensity.
Many people use it regularly, especially on days when they are not glued to a screen or they are training by feel. While lifting weights, running, or doing rehab etc., this scale can give you real-time feedback about your body’s effort, without requirements of any batteries.
What Is RPE?
So, what is RPE exactly?
RPE is like checking in with yourself to see how challenging the exercise feels in the moment i.e, your brain’s way of saying, ‘Wow, this is easy,’ or ‘Whoa, this is tough!
Visit: Deadlifts: Should It Be on Leg Day or Back Day?
This could mean how fast your heart is beating; how heavy your breathing is; how much you’re sweating; or how tired your muscles feel, etc.
Unlike heart rate, RPE is subjective, you’re the one who rates your effort yourself. You listen to your body and move forward accordingly. And while it might sound too simple, it turns out that this scale is surprisingly accurate, especially with some practice.
Where Did the RPE Scale Come From?
The Borg scale, or Borg RPE scale, was created in the 1960s by Swedish scientist Gunnar Borg. He wanted a way for people to measure their effort without machines. And guess what? It worked so well that we’re still using it today.
There are actually two types of RPE scales used commonly:
- The Borg Rating of Perceived Exertion (6–20 scale)
- The Modified Borg CR10 Scale (0–10 scale)
Both scales are widely used in fitness, physical therapy, sports training, and even hospitals.
Discover: Tender & Tasty Beef Stew Meat Recipes to Try
Understanding the RPE Scales
The Borg RPE Scale (6–20)
This original Borg rating of perceived exertion goes from 6 to 20. That might seem like an odd starting point, but there’s a reason for it. If you multiply the number by 10, it gives you an estimate of your heart rate during exercise. So if your RPE is 13, your heart rate is likely around 130 bpm.
Here’s a look at what those numbers mean:
| RPE Score | Level of Exertion |
| 6 | No exertion |
| 7-8 | Very, very light |
| 9-10 | Very light |
| 11 | Fairly light |
| 12-13 | Somewhat hard (moderate) |
| 14-15 | Hard |
| 16-17 | Very hard |
| 18-19 | Extremely hard |
| 20 | Maximum effort |
This scale is super useful for cardio and aerobic training. In fact, many healthcare providers use it during stress tests to gauge heart and lung health.
The Modified Borg CR10 RPE Scale (0–10)
This is a newer version. It’s shorter, simpler, and focuses on specific symptoms like breathlessness, muscle fatigue, or pain. You rate how hard the activity feels on a scale from 0 to 10.
Explore: Creamy Chicken Pasta: Quick & Flavorful Weeknight Recipe
| RPE Score | Perceived Exertion Level |
| 0 | No exertion (at rest) |
| 1 | Very light |
| 2-3 | Light |
| 4-5 | Moderate (somewhat hard) |
| 6-7 | High (vigorous) |
| 8-9 | Very hard |
| 10 | Maximum effort (absolute limit) |
This perceived exertion scale is a go-to for strength training and bodybuilding, where the goal might be to push close to failure, but not overdo it.
Why Should You Use the RPE Chart?
Let me give it to you straight: the RPE scale gives you the power to manage your own intensity without needing expensive gear.
If you’re:
- Just starting a new activity like running or biking
- Coming back from injury or illness
- Training for a marathon or competition
- Taking medications that affect heart rate (like beta-blockers)
…then RPE is your best friend. You get to listen to your body and adjust in real time.
And here’s the cool part: it teaches self-awareness. You get better at reading your body, which helps prevent injury and overtraining.
Learn More: Irresistible Chilli Chicken Recipe | Quick and Spicy Delight
RPE in Weightlifting: A Secret Weapon
Now, let’s talk about lifting.
When you’re strength training, you can use the RPE scale to estimate Reps in Reserve (RIR), how many reps you have left before you hit failure.
Here’s a quick chart to break that down:
| RPE | Reps in Reserve (RIR) |
| 6 | 4-6 reps left (very easy) |
| 7 | 3 reps left |
| 8 | 2 reps left |
| 9 | 1 rep left |
| 10 | 0 reps left (failure) |
Let’s say you’re doing squats. If you stop at RPE 8, you’ve likely got two reps left in the tank. That’s a smart move if you’re training frequently and want to avoid burnout.
How to Use the RPE Scale in Real Life
Here’s what you need to do:
- Start by guessing. On a walk, jog, or lift, ask yourself: “How hard does this feel?”
- Be honest. Don’t rate yourself a 10 because you’re sweaty. Think: Could I keep going? Could I talk?
- Adjust as needed. Want to build endurance? Aim for an RPE of 12–14 (on the 6–20 scale). Want to burn fat? Stay in the 13–15 range. Going all out? You’re in the 17–20 zone.
If you’re lifting, aim for RPE 7–9 most of the time. Save RPE 10 for special days or when testing maxes.
Who Uses the RPE Scale?
A lot more people than you’d expect.
- Cardiologists use it during rehab and stress testing
- Pulmonologists track breathlessness in people with asthma or COPD
- Physical therapists use it to set safe exercise goals for recovery
- Trainers and athletes use it to stay within optimal training zones
Even casual exercisers benefit from learning the borg rpe scale. It’s one of those tools that grows with you. Beginners start to understand their body. Pros fine-tune their performance.
Check this out: Body Types: Mesomorph, Ectomorph and Endomorph Differences Explained
Talk Test + RPE: Double Power
Here’s a trick we love: pair the talk test with your RPE chart.
- If you can sing, you’re probably at RPE 2–3.
- If you can talk, but not sing, you’re at RPE 4–6.
- If you can’t speak more than a few words? That’s RPE 8+.
It’s a great way to double-check your effort level without pulling out your phone.
Is the RPE Scale Accurate?
Yes, mostly.
Sure, it’s not a heart rate monitor, but studies show that people’s ratings are usually pretty close to their actual physical response.
That said, beginners might overestimate how hard they’re working. And elite athletes sometimes underestimate. But with time, you get better at counting in your rate of perceived exertion.
Like any skill, RPE takes practice. But once it clicks, it’s like having an internal GPS for your workouts.
Use Your Body as a Guide
You don’t need to rely on machines to know if you’re working hard. The RPE scale is an old-school tool with modern relevance.
We like to present it as body intuition training. You stop guessing and start feeling. You know when to push, when to back off, and when to coast.
So next time you work out, ask yourself: “On a scale of 0 to 10… how hard am I working right now?” You might be surprised how much your body has to say.