Use of RPE as a Level of Effort

Training Q&A [Moderated]
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I have heard of this before, but I got into it a bit deeper to fully understand.

So, there are well-known coaches and Elite Lifters who use RPE differently than I have been taught, and frankly, it’s a bit confusing. But, here’s the run-down…

I was taught that RPE 7 and RIR 3 are essentially the same thing. And I can find this in the BBM documentation (I think), as well is in lots of other resources. However, very recently I was told, that’s just how you learn to use RPE. But eventually, you should start understanding that it’s a level of effort, not reps left in the tank.

So, you could lift something that feels like an RPE 7, but could not do 3 more reps. And, it’s important to understand that RPE has nothing to do with the number of reps left.

So, that’s the theory and it breaks my brain a little bit. Even trying to wrap my head around it, I feel like the only way to give it meaning is to equate RPE 7 to 3 in the tank. How else would you rate it a 7?

I’m interested if you are aware of this different view of RPE and perhaps how one could start to integrate the concept into their training? Or, if it’s even worth spending time on practicing this approach?

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As you know, Rate of Perceived Exertion (RPE) is an instrument that can be used to determine how hard a physical effort was. The scale can have many anchors, e.g. reps in reserve, perceived bar speed, powerlifting meet attempt selection, as well as many others for different types of activity (conditioning).

In our templates that include single-rep efforts, we primarily use two anchors: reps in reserve for multi-rep sets, and powerlifting meet attempt selection for single-rep sets. The latter is more akin to what you were recently told. I do think that reps in reserve can be used for both types of efforts. I don’t think there’s an advantage to using another approach universally. For single-rep efforts however, I think using a different anchor can be helpful at selecting the load more accurately, where accuracy refers to the intended stress of the workout.

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Thank you for your comment Jordan. I didn’t realize the BBM templates used different anchors for single rep meet attempts.

Interesting.

This is a fascinating little divergence I’ve come across.

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