# What does RPE mean in a workout log? RPE means rating of perceived exertion. It is a way to describe how hard a set felt. In strength training, many people use a one-to-ten scale tied to how many more good repetitions they believe they could have done. A rating of ten means they think another full repetition was not possible. A rating of eight often means about two good repetitions remained. It is an estimate, not a measured force. ## Check which scale the plan uses RPE has more than one form. Some scales describe a whole workout, and some rate one set. Before you put a number in a log, check what the plan means. The [Zourdos study of a resistance-training RPE scale](https://pubmed.ncbi.nlm.nih.gov/26049792/) used a ten-point scale based on repetitions in reserve. That is the form used in many strength logs. If your coach uses another scale, follow that definition and write it near your notes. You do not need to fill every number on the scale. You might use “easy,” “moderate,” and “hard” while you learn. A set that feels like RPE 7 should be clearly easier than one at RPE 9. Exact borders between 7 and 8 are less important than noticing that difference. Do not stop an exercise to calculate a rating after every repetition. Rate the set when it ends. ## Rate the set you actually did After a set, ask: “How many more repetitions could I have done with the same range and control?” If the answer is about three, many RPE-based plans would call that near RPE 7. If it is about one, near RPE 9. If you stopped because a bench shifted or your grip slipped, the rating does not describe only muscle effort. Write the problem instead. Technique and equipment can end a set before the muscles reach their limit. The [Helms paper on RPE in resistance training](https://pubmed.ncbi.nlm.nih.gov/27531969/) describes how this rating can guide training intensity. It does not make the number perfectly objective. You may misjudge a new lift or a very easy set. Use the rating with load, repetitions, and a short note. Together they tell a clearer story than RPE alone. ## Use RPE to adjust the next set Suppose your plan says two sets of eight rows at about RPE 8. You do eight with a light setting and think you could do five more. The first set was easier than planned. You may raise the setting a small amount for the second set after you rest. If the next setting makes you swing the torso, return to the lighter one. The target RPE never overrides safe movement. Now imagine the first set of eight felt like RPE 9. You might keep the same load and accept fewer repetitions later, rest longer, or lower the load to stay near the planned effort. Choose based on the goal of the session. The [ACSM progression position stand](https://pubmed.ncbi.nlm.nih.gov/19204579/) describes changing load and training work as capacity changes. An effort rating gives you one more clue for that choice. ## Expect the rating to change during a workout The same weight can feel harder in set three than in set one. That is normal because you have already done work. You might log eight repetitions at RPE 7, then eight at RPE 8, then seven at RPE 9. Do not replace those three ratings with a single number. The trend tells you how the sets changed. If the final set becomes much harder than planned, review the load, rest time, or number of sets next time. Research on RPE shows that experience and exercise type affect how well people estimate the repetitions they have left. A [study of novice and experienced squatters](https://pubmed.ncbi.nlm.nih.gov/26049792/) compared the scale across these groups. Use broad ratings at first. Your estimates can improve as you repeat an exercise and learn what a truly hard but controlled set feels like. ## Keep the log readable If you use both RPE and RIR in one log, label them clearly. RPE 8 and two RIR describe a similar effort on a common set scale, but they are not the same number. A note that says only “8” may mean eight repetitions, eight RPE, or an eight-kilogram load. Write the unit or label once, then keep using it. In Helios or a notebook, write the weight, reps, and RPE after each working set when it is useful. “Dumbbell row: 10 kg × 10, RPE 7” is more useful than “RPE 7” alone. Add a short note if the set ended for a reason other than effort. You can also skip RPE on light warm-up sets if it adds no value. RPE helps you compare effort when numbers alone are misleading. It can show that eight repetitions felt easier over time, even before you increase the load. Treat it as a practical estimate. Keep the movement controlled, use the same scale, and let the rating guide a small next step. ## Sources * [Zourdos et al.: RPE Scale Measuring Repetitions in Reserve](https://pubmed.ncbi.nlm.nih.gov/26049792/) * [Helms et al.: Application of RPE for Resistance Training](https://pubmed.ncbi.nlm.nih.gov/27531969/) * [American College of Sports Medicine: Progression Models in Resistance Training](https://pubmed.ncbi.nlm.nih.gov/19204579/) Updated: 2026-10-18 ## Guide topics - [Strength training guides](/blog/topics/strength-training/index.md) ## Related guides - [How do you choose a load for a target rep range?](/blog/choose-load-for-target-rep-range.md): Test a manageable weight and match it to the repetitions you plan to do. - [What do reps in reserve tell you about a set?](/blog/reps-in-reserve-meaning.md): Use estimated repetitions left to describe effort and plan the next set. - [How do you choose a rep range for muscle growth?](/blog/choose-rep-range-muscle-growth.md): Use a practical range of repetitions to train muscles and make progress over time. - [How do you estimate effort on a new exercise?](/blog/estimate-effort-new-exercise.md): Use a light test set and broad effort words while you learn a new lift.