So, Why RPE?
Rate of Perceived Exertion (RPE) was developed by Swedish scientist Gunnar Borg in the 1960s to help researchers understand how hard participants felt they were working during physical tasks.
Originally, Borg used a 6-20 scale (with 6 being so easy it was hardly worth measuring). Over time, that system evolved into the simpler 1-10 scale that is commonly used today.
So why are we using it?
Because I’ve seen a lot of athletes come into the gym with one mindset:
Go absolutely full send every single day.
Very CrossFit. Much wow.
The problem is that this can create the belief that if you’re not setting a PR every workout, did you even CrossFit?
That mindset often leads to a cycle of pushing too hard, too often. Injuries start creeping in. Overtraining symptoms show up. Motivation drops. Recovery suffers. Eventually, the fitness journey becomes much harder than it needs to be.
Very not CrossFit. Very not much wow.
Our goal in group classes is simple:
Build resilient humans.
Increase confidence in your body.
Make you as capable as possible for whatever life throws your way.
If you’re moving external load, working through full ranges of motion, and elevating your heart rate regularly, you’re moving the needle forward.
RPE gives us a simple way to communicate how much effort a workout should require. It helps you train with intention rather than chasing maximum intensity every single day.
When you see an RPE number, here’s what it means:
RPE Scale
1: You’re essentially at rest.
2: Comfortable effort. You know you’re moving, but you’re far from working hard.
3: Easy movement. You could comfortably hold a deep conversation about life and the mysteries of the universe.
4: Your focus starts shifting toward the task at hand. You’re feeling warmer, and a sweat may be starting.
5: Officially exercise territory. You’re thinking about movement, starting to sweat, but can still laugh and carry on a conversation.
6: The workout begins to feel challenging. Breathing is elevated, but under control. You can still think about your day and communicate easily.
7: Things are getting tough. You can answer the coach with a quick “yes” or “no,” ask a brief question, and maintain control of your rest periods. Breathing is heavy and sweat is flowing.
8: Your focus narrows to movement quality, rep counts, and the clock. Muscle fatigue starts appearing near the end of sets or intervals.
9: Very sweaty. Very aware of time. You’re approaching failure but still keeping one or two reps in reserve. You’d really like this workout to be over.
10: Survival mode. You’re only thinking about time. You don’t even notice the drool that somehow escaped your mouth. Your lungs are on fire. The intended muscles have given everything they’ve got. For a brief moment, you question your life choices… and then you remember exactly why you do this.
The Beauty of RPE
The best part about RPE is that it’s relative to you.
Percentages are useful, but they don’t account for real life.
Maybe you slept three hours last night. Maybe your dog pooped in your car. Maybe your friend spoiled the ending of the show you’ve been watching.
Life happens.
On those days, don’t worry about chasing a specific percentage or number on the barbell.
Instead, follow the prescribed RPE.
Build up gradually and find what feels like a true 7 for that day.
Who cares if it’s less weight than last week?
You’re showing up. You’re taking care of yourself. You’re putting in the work.
Give me your 7, and you’ve moved the needle in the direction you want to go.
Have a wonderful day, y’all, and I’ll see you in the gym.
Kidd Ellis
Vegvisir CrossFit