How do you calculate a starting weight from a RPE?

Asked by: Shannon Sanders

What is the formula for calculating RPE?

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).

What does RPE 1/10 mean?

The RPE scale is a way for lifters to subjectively measure the intensity of a lift, which they usually then base the rest of their training day around. The ratings run from 1-10, one representing a lift that requires little to no effort and 10 being the absolute maximum a person can lift.

How is RPE calculated in weightlifting?

Subtract the number of reps you left “in the tank” from 10, and that’s your RPE. For example: 10 RPE = 0 reps in the tank (maximal effort) 9 RPE = 1 rep in the tank (very difficult)

What RPE 80%?

4 – 70 % effort, somewhat hard, steady pace. 5 – 80% effort, hard. 6. 7 – 90% effort, very hard.

How does the RPE scale work?

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.

What does RPE 6 mean?

Moderately hard

RPE 4: Moderately easy; you can converse comfortably with little effort. RPE 5: Moderate; conversation requires some effort. RPE 6: Moderately hard; conversation requires quite a bit of effort. RPE 7: Difficult; conversation requires a lot of effort. RPE 8: Very difficult; conversation requires maximum effort.

What is the RPE for 5×5?

On the heavy 5×5 day, you’re using 80-85% of your 1RM. This means all of your reps are maximally effective reps. That’s 25 maximally effective reps and that translates to a great muscle-growth day.

What percentage is RPE 9?

Your one rep max is:

What is the difference between RPE scale and the Borg scale?

The original Borg scale has a range from 6 to 20 (with 6 being no exertion at all, and 20 being maximum effort). This scale correlates with a person’s heart rate or how hard they feel they’re working. The modified RPE scale has a range from 0 to 10 (with 0 being no exertion and 10 being maximum effort).

Is RPE same as percentage?

First, RPE is not a percentage. RPE is based on the effort you give on the set and NOT the weight on the bar. Many times, when people switch from percentage-based training, they want to equate RPE to percentages because that is what they are most familiar with.

How do you calculate reserve reps?

So if you stop all of your sets at like six reps in reserve. You just don't get very good hypertrophy relative to if you go closer the good news is is that anything between three reps in reserve.

What exercise intensity corresponds with an RPE of 15?

Scoring and interpretation

Why does the 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.

Which activity would get you above a 7 on the RPE scale?

Working at anything between 3-4 and 6-7 on the 0-10 scale and 10-11 and 15-16 on the 6-20 scale will count as aerobic exercise. Anything above 6-7 on the 0-10 scale and above 15-16 on the 6-20 scale will be anaerobic, at which point the client will be approaching OBLA training (see our blog on OBLA training).

What does RPE mean in exercise?

Borg Rating of Perceived Exertion

Check out Target Heart Rate and Estimated Maximum Heart Rate to determine if your heart rate is within the target zone during physical activity. The Borg Rating of Perceived Exertion (RPE) is a way of measuring physical activity intensity level. Perceived exertion is how hard you feel like your body is working.

What RPE should you train at?

Sets taken to a certain RPE (usually considered to be about RPE 6 or above, 4 RIR or lower) are most effective at producing a muscle building stimulus. Quantifying training volume is usually achieved by counting the number of “hard sets” in the 5-30 rep range.

Should beginners use RPE?

One rep at rpe seven to eight and we're going to give them a ballpark of say 140 to 150 kilos. This allows them to make decisions. And try to rate their rpe. But it gives them a kind of rough. Idea.

How do you calculate your 1 rep max?

Calculating 1RM

1. Multiple the number of repetitions you can perform on an exercise to failure by 2.5, for example, a load you can lift 10 around.
2. Subtract that number from 100 to determine the percentage of your 1RM.
3. Divide the above number by 100 to get a decimal value.

How do you know how much weight to lift?

To determine the ideal weight for a specific exercise: Choose a weight that allows you to do the first set of 10 reps with moderate difficulty. 1 By the end of the tenth rep, you should find it somewhat difficult to lift but not so difficult that you are straining, holding your breath, or shaking excessively.

What is first set last?

So after all your working sets for the day on one learner. You'll back down to your first set of the day.

How many reps is 75 of 1RM?

10 reps

The percentage chart is based on a linear relationship such that 10 reps corresponds to 75% of your max. Every 1 rep change corresponds to +/- 2.5% change in the amount of weight that can be lifted.

What is 3×5 in percentage?

Generally I believe as an a approximate guide 5×5 + 10% = 1×5 + 10% = 1RM. So 3×5 might be a 6-7% increase to 1×5.

What percentage is 5×5?

Calculating Your Ideal Training Weight



At this point, you may be wondering about the best “percentages of your percentages” when doing your 5×5 workouts. The most common figure I see is that a 5×5 workout is best done with about 81% of your 1RM. That works out to about 90% of your desired 90% intensity.