Rate of Perceived Exertion (RPE)


Today I want to discuss the effort we put in and what we get out. In the Bible we read, “Do not be deceived. God is not mocked, a man will reap whatever he sows.” – Galatians 6:7

That is a straight up logical command by the God of order and love. We are called by God to take responsibility if we want to reap the results of what we do. There is no two ways about it.

But we have to use wisdom to determine what is enough for adaptation to take place. When we train our muscles, we challenge them to stretch and flex and this causes microscopic tears in the muscles that must be repaired.

This is the cause of muscle growth, the small tears need to be repaired with the nutrition we supply the body through our dietary choices.

This also triggers an increase in metabolic rate and even the need to eat. Your body is smart, and it will tell you what it needs to grow.

Using the RPE Scale will teach you how to listen to the feedback your body provides and this will increase your intuitive nature (discernment) to understand when you’ve had enough to eat for fat loss (80% Satisfied) and how much you need to see a steady increase (110% in everything).


The key to sustainable change is sustainable change. One of the key elements used in powerlifting programs are their sub-optimal training blocks that are designed to focus on form, breathing, focus, and power output.

In the next few months you will transform into an ‘Aesthetic Rockstar‘, but for now, you will have to trust the trainer and follow the plan. Going for an RPE 5 – 7 is better than getting injured before you’ve even started.

Some people start new health and fitness programs with so much excitement and motivation that they get injured within the first 6 weeks. It can be demotivating and frustrating to experience setbacks like this.

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. Focus on form.

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, we recommend that you do 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 hit failure.

Using an RPE 8 means you might have 1 – 2 repetitions left in the tank and an RPE 9 is 1 rep away from falling on your face. At an RPE 8/9, you will start to see loss of stability and form breakdown as your muscles begin to shake.

Using an RPE 10 is not recommended unless you are experienced and you can push yourself to total muscular failure without getting hurt.

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. Like & Share.

May Bodybuilding for Christ bless your body, heart, and soul to make some amazing gains.

Someone once said the more you learn the more you earn, but I would like to disagree because experience leads to greater feats than books can teach. Go put in the work.

Please invite your friends to join BB4Christ by sharing this post on your social media feed. Thank you for building with us to bring hope and strength to all the members of the body.

Bodybuilding for Christ

Your Health, God’s Way

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