A common question I get from athletes is, “How do I know how heavy I should lift?” It's a an important consideration, especially if you're training solo or without an experienced spotter.

You want to push yourself to gain strength but avoid risking injury. So how do you strike the right balance? A very safe and effective way to gauge your intensity without maxing out is using the RPE scale. This is something I highly recommend for ensuring progressive overload without hurting yourself and what I coach athletes who I can't be in the gym with.

What is RPE?

RPE stands for Rate of Perceived Exertion, and it's a subjective scale that helps measure the intensity of your lift. Rather than relying purely on numbers like percentages of your one-rep max (1RM), RPE allows you to listen to your body. It's a simple 1-10 scale, with 1 being the lightest exertion (think warm-up sets) and 10 being the absolute maximum effort you could give. What I love about RPE is that it adjusts with your fitness level, how you feel on a given day, and how your body is responding to training.

Why I Don’t Recommend Maxing Out Without Supervision

I don’t advise anyone to max out their lifts without the supervision of a coach who can watch your form and spot you or an experienced training partner. Not only does maxing out increase the risk of injury, but it can also throw off your recovery if you're not careful. That’s where RPE comes in as a safer, smarter way to track your progress and ensure you're progressively overloading without risking burnout or injury.

What is Progressive Overload?

Progressive overload, ensures that your muscles are consistently challenged, leading to continuous improvement over time. Small, consistent increases in weight keep your workouts effective and safe. Why It Matters? Progressive overload pushes your muscles beyond their comfort zone, which promotes growth and strength. We do the same with endurance training adjusting intensity and volume. You want to do the same with strength training.

Understanding the RPE Scale for Lifting

To give you a better idea of how RPE works, here’s a simple breakdown of the scale:

• 1-5 RPE: Very light effort, usually warm-up sets or active recovery. You’re not breaking a sweat here, and you could easily do several more reps.

• 6-7 RPE: Moderate effort, where you’re starting to feel the work, but it still feels comfortable. You could do 3-4 more reps in the tank.

• 7-8 RPE: The sweet spot for most of your training. At this level, you're working hard but still have 2-3 reps left in the tank. This is where progressive overload happens, and you build real strength over time.

• 9 RPE: Near max effort, where you have 1 rep left in the tank. You’ll use this for more intense days, but it’s not an everyday thing.

• 10 RPE: Max effort. You’ve got nothing left. This should be reserved for rare occasions and with a focus on form and safety.

Why RPE Works for Strength Training

RPE is a great tool because it factors in your day-to-day variability. Let’s face it, some days you feel strong, and other days you might feel fatigued. Instead of being locked into a percentage-based program where you have to hit a certain weight, RPE gives you the flexibility to adjust based on how you feel. This keeps you progressing while minimizing the risk of overtraining.

One thing to keep in mind is that you can even use half points on the scale. For example, you can assign an RPE of 8.5 if you’re unsure whether you had one or two reps left in the tank. It's a more precise way of gauging effort.

Aiming for Progress, Not Perfection

The majority of your strength work should be in the 7-8 RPE range. This is where you’ll get the most benefit for building strength without overtaxing your nervous system. You don't need to hit a 9 or 10 RPE every session to see progress In fact, staying around 7-8 most of the time ensures you can train consistently and recover properly.

Final Thoughts: Train Smart, Train Strong

Incorporating RPE into your strength training is a smart way to gauge intensity without maxing out and risking injury. By consistently working within the 7-8 range, you’ll ensure progressive overload, leading to long-term gains in strength, power, and performance. Remember, the goal isn’t to leave every session completely exhausted It’s to progressively get stronger, throughout your training cycles.

Keep pushing, but train smart. And if you ever have any doubts, reach out to me for guidance. I’m always here to help you with your training for the best results.