Progression: How to use the RPE Scale for Strength Development.

Today I want to discuss the effort we put in and what we get out. In the Bible, it says, “Do not be deceived. God is not mocked, a man will reap whatever he sows.” (Galatians 6:7).  And so, we are called by God to take responsibility for what we put in if we want to reap the results of what we desire.


Most of the time when people start new health and fitness programs like the one offered through Bodybuilding for Christ they can get so excited and motivated when they start the actual training program that they can sometimes push themselves so hard that they get injured.

When you get an injury or sick in the first 3 weeks of training it’s almost like all that motivation and personal drive gets taken away and you feel like giving up before you’ve even started and that’s why it’s so important to listen to the feedback you receive while training.

It’s important that when you do the exercises prescribed in your training program that you listen to your body and NOT push yourself to the point where you no longer have stability and control over your muscles.

When you get injured, it’s going to put you back quite a bit and that’s why I want to demonstrate what I mean when I speak about the rate of perceived exertion scale (RPE scale 1 – 10) that you will be using during your training sessions.

If for instance, I recommend you do say 11 to 14 repetitions with an RPE of 7, then it means you’re going to push yourself during each set to the point where you can maybe get another two to three repetitions before you reach total muscular failure.

Using an RPE 8 means you might have two repetitions left in the tank and an RPE 9 is one rep away from falling on your face. At an RPE 8/9, you will start to see stability and form breakdown and your muscles begin to shake and give out.

Using an RPE 10 is not recommended unless you are experienced and you can push yourself to total muscular failure without hurting yourself. So to make sure you see exactly what I mean I’ve added a video to this post to demonstrate what an RPE 7 and 10 would look like.

Please watch the video and see what I don’t want you to do as a beginner. This is just to help you avoid injuries that might keep you from following your program consistently. So, make sure to use good form, good technique, and find good balance before you push the boundaries.

I hope this post helps you understand the basics of the RPE Scale so you can continue to make amazing muscle gains every day for the rest of your fitness journey. If you’re looking for a professionally designed strength and conditioning program feel free to join us today.

Coach Jan

P.S. Be the Blessing

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