If you’ve ever heard someone say, “That set was a solid 7 out of 10,” and had no idea what they meant, don’t worry—you’re not alone. That little number? That’s RPE. And it’s one of the most useful tools we use at Forefront to help people train smarter, recover faster, and avoid doing too much too soon.
RPE stands for Rate of Perceived Exertion. It’s a simple way of measuring how hard something feels—not based on numbers or trackers, but based on you. And the truth is, when you start paying attention to it, everything about your training, rehab, or recovery gets better.
Whether you’re working through an injury, chasing a PR, or just trying to not feel wrecked every week, RPE is one of the best tools you’re probably not using yet. Let’s change that.
So, What Is RPE—Really?
RPE is just a way to rate how hard something feels on a scale from 1 to 10.
- A 2 feels like an easy warm-up.
- A 5 is solid work—you’re engaged, but comfortable.
- A 7 means you’re pushing, but you’ve still got some gas in the tank.
- A 9 is almost max effort.
- And a 10? That’s everything you’ve got. No reps left. Done.
It’s based on how you feel—not your fitness tracker, not a percentage of your max lift, not what someone else can do. Just you. It changes day to day, because life happens. Didn’t sleep well? RPE adjusts. Feeling strong today? RPE lets you push safely.
That’s why we use it all the time at Forefront. It’s fluid, flexible, and personal, which makes it perfect for smart rehab and sustainable training.
Why Does RPE Matter?
Here’s the thing: most people either go too hard or not hard enough. They follow cookie-cutter plans, ignore how their body feels, and end up overtrained, under-recovered, or just flat-out stuck.
RPE cuts through the noise. It puts you back in charge.
Instead of blindly following a percentage or pushing through pain, RPE helps you check in with your body, adjust the plan, and still make progress. That’s the key—progress that doesn’t cost you later.
We see it every day in the clinic. People come in burnt out, beat up, or plateaued. And a big part of fixing that? Teaching them how to use RPE to regulate effort and actually listen to what their body’s telling them.
How We Use RPE at Forefront
We’re not into guesswork here. Whether you’re rehabbing from an injury or working on performance goals, RPE helps us meet you exactly where you’re at.
Here’s what that looks like in real life:
1. Smarter Strength Progression
Instead of saying, “Add 10 pounds next week,” we’ll say, “Do this movement at an RPE of 6 to 7.” That means we want it to feel like moderate effort—you could do 3 or 4 more reps if you had to. It builds strength without tipping into overload.
2. Recovery That Actually Works
Feeling wiped out from a long week? Your usual workout might feel like a grind. That’s okay. If an exercise that usually feels like a 6 now feels like an 8 or 9, we’ll dial it back. No shame. No guilt. Just smart adjustments.
3. Total Ownership
This is a big one. RPE gives you the tools to make good calls on your own—without waiting for someone to tell you it’s okay to modify. It’s not about doing less. It’s about doing exactly what your body needs to get better without breaking down.
How to Actually Use RPE in Your Workouts
You don’t need a spreadsheet or calculator. You just need to tune in.
Here’s a simple way to start:
- If you finish a set and feel like you could’ve done 5 more reps, that’s probably around an RPE 5.
- If you could’ve done 2 more, you’re in that RPE 8 zone.
- If that last rep was the most you could possibly give, you just hit an RPE 10.
Over time, you get better at feeling it. You get more honest with yourself. And that honesty? That’s where real, sustainable progress lives.
You’ll know when to push harder—and when to pull back without losing ground.
What About Lifting Percentages?
If you’ve ever followed a strength program, you’ve probably seen stuff like:
- “Do 5 reps at 80% of your 1-rep max.”
That’s fine—structure has its place. But here’s the problem: it assumes you’re 100% every day. And we both know that’s not real life.
RPE adapts. It listens. Some days, 80% feels like 70%. Other days, it feels like 95%. RPE helps you keep progressing without overloading the system just because the program said so.
At Forefront, we sometimes blend both. We’ll use percentages for structure, and RPE to fine-tune it in the moment. It’s not either/or—it’s using the best of both to work with your body, not against it.
RPE in Rehab: Why It’s a Game Changer
Let’s say you’re rehabbing a shoulder or knee injury. Your pain is down, and now you’re rebuilding strength.
If we just told you to hit a certain weight, you might feel hesitant—or worse, push through discomfort you’re not ready for.
But if we say, “Let’s work at an RPE 6 today,” you’re aiming for effort without fear. You’re doing meaningful work that challenges you without flaring things up.
That’s what good rehab is. Not just pain-free movement—but confidence in the process. RPE gives us that bridge between rehab and real-world performance.
Who Should Use RPE?
Short answer? Everyone.
- New to fitness? RPE helps you avoid doing too much too fast.
- Recovering from injury? RPE gives you safe, progressive control.
- Athlete in-season? RPE helps manage fatigue and avoid burnout.
- Chronic pain? RPE helps you rebuild trust in your body—step by step.
Whether you’re deadlifting 300 pounds or doing step-ups post-surgery, RPE meets you where you are today—not where you were before the injury, or where you think you should be by now.
Ready to Train Smarter?
RPE isn’t just for coaches and athletes. It’s for anyone who wants to train with intention, stay injury-free, and actually enjoy the process.
At Forefront, we use RPE to personalize every rehab and performance plan we build. We’re not guessing. We’re not repeating a template. We’re working with you, in real time, to help you move better and stay better—long term.
So if you’re tired of burning out, plateauing, or just not feeling in control of your training…
Book a consultation at Forefront today. We’ll teach you how to train smart, rebuild confidence, and get back to what you love—without wrecking your body in the process.