RPE stands for rating of perceived exertion: a way to describe how hard an exercise feels. In a common strength-training version, you estimate how many more repetitions you could have completed at the end of a set. That gives you and your coach another way to discuss the session alongside the weight and repetitions. It is an estimate of effort, not a pain score or permission to ignore symptoms.
The number on the weight does not tell the whole story
A workout log can show what you lifted without showing how demanding it felt. RPE adds that second piece of information. The Barbell Rehab guide to RPE distinguishes the weight being lifted from the effort it takes for the individual on that day.
That makes RPE useful vocabulary for a check-in. Instead of saying only “I finished it,” you can explain whether the set felt manageable or much harder than expected. Your coach can consider that feedback with the rest of your training information.
How does RPE relate to reps in reserve?
Repetitions in reserve, often shortened to RIR, means your estimate of how many additional repetitions you had available when you stopped. In the commonly used RIR-based lifting scale, RPE 8 corresponds to about two repetitions remaining, RPE 9 to about one, and RPE 10 to none. These are estimates, not measurements from a machine.
For example, imagine completing eight repetitions and believing you could have completed two more. On that version of the scale, you would report roughly RPE 8. The example explains the language; it does not mean that eight repetitions or RPE 8 is the right target for your workout.
There are several exertion scales. Ask which one your program uses before comparing numbers from different workouts. An effort score for an entire session is also a different observation from a score for one set.
How can a beginner practice it?
Start by asking your coach what to pay attention to. The Barbell Rehab guide recommends beginners practice reporting RPE after sets rather than immediately relying on it to select their own loads. Estimating effort takes practice.
A simple log entry could contain the exercise, weight, repetitions, and your best effort estimate. Add a short note if the number needs context: “Uncertain about the setup” is more useful than pretending you are sure. You do not need to test your maximum or deliberately take a set to failure to begin this conversation.
If your estimate and your coach’s observation differ, ask what they noticed. The point is to develop a shared understanding, not to win an argument about a number.
What should you do with the rating?
The research article Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training describes using these estimates to monitor and guide resistance training. It also discusses the importance of experience and familiarity with the scale.
For your own plan, ask how your coach wants you to respond if a set is harder than expected. You might be asked to check in before the next set rather than make an automatic change. Keep the intended exercise, technique, and instructions in view; a single rating cannot describe everything that happened.
Is RPE the same as pain?
No. “That required a lot of effort” and “that hurt” are different reports. Tell your coach which you mean, even if the program only has one box for an effort number. A low RPE does not establish that an exercise is appropriate for an injury, and a high rating does not diagnose a problem.
If you have new, unexplained, or worsening symptoms, seek individualized advice from a healthcare professional. General training numbers cannot replace an assessment or override clinical restrictions.
A useful question for your next session
Try asking, “How should this set feel, and what would you like me to report afterward?” That gives you a concrete way to understand the plan. Cari offers personal training in Perrysburg and Greater Toledo, plus online coaching, if you would like help learning the language and skills of strength training.
Sources & further reading
General fitness education, not a diagnosis or a personal treatment plan. Cari’s Barbell Rehab certifications support exercise coaching and modification; they do not replace care from a licensed healthcare professional.