With the 1-10 scale, you can equate RPE to reps in reserve (RPE 7 means 3 reps in reserve, RPE 8 means 2 reps in reserve) or you can simply estimate based on how hard you feel you’re working. You’ll get more accurate over time.
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How do I calculate my RPE?
RPE Load is the Rate of Perceived Exertion multiplied by the duration (in minutes) it took to complete the Training Load. For example, if rate of perceived exertion is 6 and the workout took 50 minutes to complete, the RPE Load would be 300.
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What does RPE 3 mean?
RPE 1 to 3: Easy intensity. You can talk normally, breathe naturally, and feel overall comfortable. RPE 4 to 6: Moderate intensity. You can talk in short spurts, your breathing is more labored, but you’re still working within your comfort zone. RPE 7 to 9: Hard intensity.
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What is the highest RPE?
What is Sheryl Swoopes known for?How much is RPE 6?
7 RPE = 3 reps in the tank (moderately difficult) 6 RPE = 4 reps in the tank (not very difficult)
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What RPE 70%?
The RPE scale typically runs from 0 to 10, with zero being literally nothing and 10 being the hardest you could possibly exert yourself. For example, a 7/10 RPE means you should be at about 7 out of 10 in terms of perceived exertion—or about 70% effort.
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How many reps is RPE 6?
Another way to think about the RPE scale is how many more reps of an exercise could be completed. If Stephanie did her 3 sets of 10 reps on 135lb barbell back squats and she reported an RPE 6, this means she could have done 14 reps, or 4 more reps.
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What Is RPE? | Discussing How I Train
Does RPE 7 build muscle?
Higher volume strength training (meaning higher reps) to build muscle size is usually done at an RPE of 7-8. This training intensity is also good for building confidence with new exercises before you add more weight.
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What is a normal RPE?
1. Original RPE “6 to 20” scale: The original Borg RPE scale begins at 6 with the extreme measure ending at 20. The point of 6 correlates to a heart rate of 60 beats per minute in a healthy adult, 7 for 70 beats per minute, and so on.
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How do you get RPE 6?
The way to calculate with the 6-20 RPE scale is by simply multiplying your heart rate by 10. If you’re at rest (exerting the least amount of energy as possible), it’s probably around 60 beats per minute (though athletes tend to have lower resting heart rates).
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What does RPE 8.5 mean?
An RPE of 8.5 means you DEFINITELY had one more rep, and POSSIBLY two more reps.
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What RPE 80%?
You cannot think of RPE 6 as 60%, RPE 7 as 70%, RPE 8 as 80%, etc. because the percentage of your one-rep max you use for the same RPE will depend on the number of reps you are doing. The following chart shows the average percentage of ones one rep max the average person uses on a day they are feeling 100%.
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Is RPE 7 enough?
Studies show an RPE of 7-to-9 (an RIR of 3-to-1 reps) is a sweet spot of sorts for maintaining the proper intensity in your workouts without going to failure too often, which can limit your progress and increase your risk of injury.
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What is an RPE of 5?
Each RPE is associated with feeling like you have a certain number of reps “left in the tank” after the LAST rep of the set you’re doing. Whole number RPEs are “definitive” reps left in the tank, and a . 5 means you have a definitive number of reps and “maybe one more” left in the tank.
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How many reps at 85 percent?
At 85%, the optimal number of reps is 12, with the rep range being 2-4 reps. What that means is that you can do 6 sets of 2, 3 sets of 4, 4 sets of 3, etc, any set and rep range that keeps the total number of reps to 12, within that exercise.
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What does RPE 10 feel like?
The RPE scale runs from 0 – 10. The numbers below relate to phrases used to rate how easy or difficult you find an activity. For example, 0 (nothing at all) would be how you feel when sitting in a chair; 10 (very, very heavy) is how you feel at the end of an exercise stress test or after a very difficult activity.
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What does RPE 8 feel like?
For a newb, a good zone to shoot for on each set is “RPE 8.” That means, on the rate of perceived exertion scale from 1–10, 1 being “so easy you didn’t feel anything” and 10 being “you did it but now you’re going to die,” 8 is “you did it and feel gassed but not completely, and your form was still good.” It means, if …
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What percentage is 7 RPE?
7 – 90% effort, very hard. 8. 9 – 100% effort, very, very hard. 10 – exhaustion.
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How many reps can you do at 75%?
That’s the idea. At 75% of your 1RM, the maximum amount of reps you can perform in a straight set is 10, according to the calculator, & the 10th rep of the set would be failure.
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How many reps is 75%?
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What is the RPE scale of 7 8?
7 — Often, a weight one can move with power (5-7ish reps). 6 — Weight that one can move quickly for speed work (+/- 8 reps pending on speed/training goal). 5 — A weight that someone warms ups. 4 & below — Light weight that can be used for mobility, recovery, and form emphasis.
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Why does RPE scale start at 6?
You may wonder why the Borg RPE scale starts at 6 and goes to 20. This is because it is designed to give you a fairly good estimate of your actual heart rate during activity. To do this, multiply your RPE by 10 to get an estimated heart rate.
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What RPE is 75%?
Instead of starting at 75% of a one-rep max, an RPE program might have you start at an RPE of six or seven. In our last example, 75% was 225lbs. For the RPE-based program, you would select a weight that you could only complete three or four more reps with (RPE of 6-7).