RPE: How Hard Are You Really Working?

Rate of Perceived Exertion (RPE) is a scale that interprets how hard you are working based on your ability and level of conditioning.

This is a self-rated scale that has shown to be statistically relative and accurate in comparison to heart rate – which can be an objective way of measuring workload and difficulty. There are two versions of this scale: one which correlates directly with heart rate (6-20) and one modified version to make things more concise (1-10). In the 6 - 20 scale, a measure of 6 would reflect 60 beats per minute, with a score of 20 meaning 200 beats per minute.

In Division 1 athletics, I learned the importance of RPE as a tool for the coaching staff to consistently monitor how their athletes are feeling and performing. For example, if RPE is typically 6/10 for practice, then a 9/10 RPE at practice would alert the coaches that something may be out of rhythm with the athlete. Often RPE was both positively and negatively influenced by an athlete’s amount of sleep, recent nutrition habits, or stress levels.

Now, you may be asking how Rate of Perceived Exertion affects you and why I’m taking time to discuss it as well as provide education on it. Well, this is directly related to mind body connection. Are you listening to your body? Are you giving your body what it needs? Are you progressively improving towards better health?

What is Mind Body Connection?

Mind Body Connection – the connection and constant flow of communication between the body, and the mind.

Seems obvious. But how many times do you check in with yourself and intentionally self-reflect on how you feel, and how your body is doing? And on a more important note, are you doing anything about it?

The number of conversations I have with body builders and cross-fitters (and others) on how “they need to do more mobility because this is tight, this hurts, and that hurts, etc.” is quite alarming. I’m not here to call anyone out, even I have been guilty of non-action in previous years and early on in my career. But upon nearly tearing my rotator cuff and seeing the positive effects of intentional rehab and strengthening, I decided to ensure that my body is as injury-resistant as possible.

So where does RPE fit into all of that? RPE allows you to be in constant know of how your body feels, how hard you can push it, and when to pull back. RPE can also help you understand what deficit you may have. Deficits in sleep, nutrition, and mindfulness can be corrected for optimal performance and progression. As you continue your journey of health & fitness or if you’re BRAND NEW, RPE relates to you and can help you journey on in the most productive way!