Rate of Perceived Exertion (RPE) was originally developed by Swedish scientist Gunnar Borg in the 1960s to help researchers understand how hard people felt they were working during physical tasks.
The original scale ranged from 6–20, but over time it’s been simplified into a more practical 1–10 scale that we use today.
Why We Use RPE in the Gym
We’ve found that many athletes tend to approach every workout like it’s a max effort day.
“Very CrossFit. Much wow.”
The issue is, when every session becomes an all-out effort, it can lead to:
- Constant attempts at personal records
- Increased risk of injury
- Burnout and overtraining
- Slower long-term progress
“Very not CrossFit. Very not much wow.”
Our goal in group classes is different.
We want to help you:
- Build resilience
- Gain confidence in your body
- Improve overall capacity and fitness for life
If you’re moving external loads, working through full ranges of motion, and getting your heart rate up consistently—you are progressing.
RPE is simply a way for us to communicate how much effort a workout should feel like on any given day.
What RPE Means (In Practice)
Here’s how we typically interpret the scale:
1–2: Resting / very light activity
3: Easy movement; you can comfortably hold a full conversation
4: Light effort; starting to feel warm and slightly engaged
5: Moderate effort; you’re exercising but still in control
6: Noticeably challenging, but manageable with steady breathing
7: Hard; breathing is elevated, but you can still speak in short phrases and control your rest
8: Very hard; focus shifts to form, reps, and finishing the set
9: Extremely challenging; near failure with 1–2 reps in reserve
10: Max effort; full output, minimal control, complete fatigue
The Key Takeaway
RPE is relative to you—and that’s exactly why it works.
Percentages don’t account for:
- Poor sleep
- Stressful days
- Low energy
- Life throwing you curveballs
If you show up after 3 hours of sleep, dealing with chaos, the goal isn’t to force a PR—it’s to adjust.
Instead, use RPE to meet yourself where you are that day.
Work up to what feels like a 7, and train from there.
It doesn’t matter if the numbers are perfect.
What matters is that you showed up, moved well, and took care of yourself.
That consistent effort is what drives long-term progress.
Have a great day—and we’ll see you in the gym.
To talk with a coach today, click the link found HERE to schedule your No Sweat Intro
To talk with a coach today, click the link found HERE to schedule your No Sweat Intro