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Understanding Rate of Perceived Exertion (RPE) for Beginners

Body Alchemy Admin • January 24, 2025

If you’re new to weightlifting, you’ve probably heard about ways to measure how hard you’re working during a set. One method that’s gaining popularity among strength and hypertrophy-focused lifters is the Rate of Perceived Exertion (RPE). While it might sound technical, RPE is a simple and effective tool to help you tailor your workouts to your goals and current abilities. Let’s break it down.


What is RPE?

RPE is a scale that helps you gauge how hard a set feels based on your perception of effort. Originally developed by Dr. Gunnar Borg for aerobic exercise, RPE has been adapted for strength training. The modified RPE scale for weightlifting typically runs from 1 to 10:


  • 1-3 RPE: Very light effort, often used for warm-ups or recovery work.
  • 4-6 RPE: Moderate effort, challenging but far from failure.
  • 7-9 RPE: Hard effort, with 1-3 reps left in the tank.
  • 10 RPE: Maximal effort, no reps left in the tank (true failure).


For example, if you perform a set of squats at 8 RPE, it means you’re working hard but could still complete 2 more reps if pushed.


RPE vs. Other Methods of Measuring Effort

RPE isn’t the only way to gauge intensity. Here’s how it compares to other common methods:

  1. Percentage of 1-Rep Max (%1RM): This method uses a percentage of your maximal lift (e.g., lifting 75% of your max for 8 reps). While precise, it assumes your max stays constant, which might not reflect daily variations in strength due to factors like fatigue or stress.
  2. Reps in Reserve (RIR): RIR is closely related to RPE and measures how many reps you have left before failure. If you finish a set with 2 RIR, it corresponds to about 8 RPE. Both RPE and RIR are flexible and adapt to daily fluctuations in performance.
  3. Heart Rate Monitoring: Useful for cardio, but not practical for strength training since heart rate doesn’t directly correlate with lifting effort.
  4. Load Progression: Simply increasing weight each week. While effective for beginners, this doesn’t account for how you feel on any given day, potentially leading to overtraining or injury.


RPE stands out because it’s subjective and adaptable. It allows you to auto-regulate—adjust your effort based on how you feel that day—making it especially useful for strength and hypertrophy training.


Why RPE is Perfect for Beginners

When starting out, you might not know your 1-rep max or how many reps you can do before failure. RPE lets you focus on effort rather than exact numbers. Over time, it teaches you to tune into your body’s signals, a skill that will serve you well as you progress.


How to Perfect the Skill of Determining RPE

Accurately judging RPE takes practice. Here are some tips:

  1. Start with Submaximal Sets: Perform sets where you purposely stop 2-3 reps before failure and ask yourself how hard it felt. Reflect on whether you could realistically complete more reps.
  2. Film Your Sets: Record yourself lifting and compare how the set looks versus how it felt. This can help you calibrate your perception of effort.
  3. Track Your Progress: Keep a workout log and note the RPE for each set. Over time, patterns will emerge, helping you understand your limits.
  4. Use Cluster Sets to Practice: Perform sets with a weight you can lift for 10 reps, but only do 6-7 reps. Gauge your RPE after each set to see how consistent you are.
  5. Ask a Coach or Training Partner: They can provide feedback and help you judge whether your RPE aligns with your actual effort.


The Role of RPE in Strength and Hypertrophy Training

  • Strength Training: RPE allows you to lift heavy but avoid overexertion. For example, training at 7-9 RPE ensures you’re working hard while leaving enough energy to complete multiple sets or sessions.
  • Hypertrophy Training: Research suggests that training at 6-8 RPE is ideal for muscle growth (Schoenfeld, 2016). This range lets you accumulate volume without overfatiguing your muscles.


Backed by Science

A 2018 study in the Journal of Strength and Conditioning Research found that RPE-based training is as effective as %1RM methods for building strength, with the added benefit of auto-regulation. Another study by Helms et al. (2017) highlighted that RPE is particularly effective for hypertrophy training, as it encourages sufficient intensity while managing fatigue.


Final Thoughts

RPE is an invaluable tool for lifters of all levels, especially beginners. By learning to gauge your effort and adjust accordingly, you’ll maximize your results while minimizing the risk of burnout or injury. Start practicing today, and you’ll build a strong foundation for long-term success in the gym.


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Cited Sources
Schoenfeld, B. J. (2016). "Science and Development of Muscle Hypertrophy." Champaign, IL: Human Kinetics.


Helms, E. R., Storey, A., Cross, M. R., Brown, S. R., Lenetsky, S., Ramsay, H., Dillen, C., & Zourdos, M. C. (2017). "RPE and velocity relationships for the back squat, bench press, and deadlift in powerlifters." Journal of Strength and Conditioning Research, 31(2), 292–297. - Link to the study


Zourdos, M. C., Klemp, A., Dolan, C., Quiles, J. M., Schau, K. A., Jo, E., Helms, E. R., Esgro, B., Duncan, S., Garcia Merino, S., & Blanco, R. (2016). "Novel resistance training-specific rating of perceived exertion scale measuring repetitions in reserve." Journal of Strength and Conditioning Research, 30(1), 267–275. - Link to the study


These resources provide detailed insights into the application of RPE in strength and hypertrophy training.

A man is standing in front of a plate of broccoli and a plate of donuts.

In a calorie deficit, what you eat matters.

By Body Alchemy Admin • January 24, 2025
When it comes to weight loss, creating a calorie deficit is often the cornerstone of any successful plan. Consuming fewer calories than your body burns leads to weight loss over time—but the source of those calories can make a world of difference. While it might be tempting to fit a doughnut into your daily calorie target, swapping that calorie-dense treat for a nutrient-packed option like broccoli could be a game-changer. Let’s explore why. The Difference Between Simple and Complex Carbohydrates Doughnuts are a prime example of simple carbohydrates. They’re made with refined flour and sugar, which digest quickly and cause a rapid spike in blood sugar and insulin levels. On the other hand, broccoli is a complex carbohydrate. It digests slowly, keeping your blood sugar stable and offering a host of additional health benefits. Here’s why these differences matter: Insulin Spikes and Energy Crashes - Simple carbohydrates cause a rapid release of insulin. While this might provide a short-term energy boost, it’s often followed by a crash that leaves you feeling lethargic and craving more sugary foods. Over time, frequent insulin spikes can contribute to insulin resistance, a precursor to type 2 diabetes. In contrast, complex carbohydrates like broccoli have a minimal impact on blood sugar levels, providing steady energy without the crash. This stability supports better mood, focus, and exercise performance. Satiety: Feeling Full Longer - A doughnut might satisfy your sweet tooth, but its low fiber and protein content won’t keep you full for long. One doughnut, depending on size, can contain 200-300 calories and still leave you hungry an hour later. Broccoli, on the other hand, is high in fiber and water content, contributing to feelings of fullness and satisfaction. A large serving of broccoli might provide just 100 calories but will occupy far more space in your stomach, curbing hunger for longer periods. The Thermic Effect of Food (TEF) - The thermic effect of food refers to the energy your body uses to digest, absorb, and metabolize food. Protein and fiber-rich foods—like broccoli—have a higher TEF compared to processed simple carbohydrates. Studies suggest that TEF accounts for up to 20-30% of calorie expenditure for protein, compared to just 5-10% for simple carbs. This means your body burns more calories digesting broccoli than it does a doughnut. Nutritional Density - A doughnut offers little more than empty calories. It lacks essential vitamins, minerals, and antioxidants. Broccoli, on the other hand, is a nutritional powerhouse packed with vitamin C, vitamin K, folate, and fiber. These nutrients support everything from immune health to digestion, making each calorie more valuable. Why Going Over Your Calorie Cap Isn’t Always Equal Now, let’s address a common misconception. If you’re in a calorie deficit but overindulge slightly, the type of food you overeat matters. For example: Overeating Doughnuts: Going 200 calories over your target with doughnuts adds empty calories and spikes your blood sugar, potentially promoting fat storage due to the insulin surge. Overeating Broccoli: A 200-calorie surplus from broccoli still provides fiber, nutrients, and minimal impact on blood sugar. Your body also works harder to digest it, potentially offsetting some of the surplus. Backed by Research Studies consistently show that diet quality—not just calorie quantity—is critical for long-term success. A 2019 study published in Nutrients highlighted that diets rich in whole, unprocessed foods improve weight loss outcomes by enhancing satiety and reducing calorie intake. Another study in the American Journal of Clinical Nutrition found that high-fiber diets significantly reduce hunger and improve adherence to calorie-restricted plans. The Bottom Line While calories are the foundation of weight loss, the quality of those calories can influence how you feel, how you perform, and how effectively your body sheds fat. Choosing nutrient-dense, fiber-rich options like broccoli over calorie-dense, processed foods like doughnuts can make a significant difference—not just for weight loss but for your overall health. Next time you’re faced with the choice, consider not just your calorie cap but the long-term benefits of what you’re eating. ###
Happy couple at the gym.

Starting Fresh: How to Get Back on Track with Nutrition and Fitness After a Long Break

By Body Alchemy Admin • January 24, 2025
Life happens. Whether it's due to work, family commitments, injury, or just feeling unmotivated, lapses in nutrition and fitness are common. The good news? Getting back on track is completely doable with the right approach. Here’s a step-by-step guide to help you (or your clients) transition back into a healthier lifestyle, plus some important considerations along the way. Step 1: Assess Your Current State Before diving back in, take some time to evaluate where you’re starting from. This means: Health Status: Have a check-up with your doctor to identify any underlying conditions that may impact your fitness program, such as high blood pressure, diabetes, or joint issues. Mobility and Flexibility: Assess your range of motion and any tightness or discomfort in joints or muscles. A fitness professional can help with this if you’re unsure. Fitness Level: Gauge your cardiovascular endurance, strength, and stamina. If you’ve been inactive for a while, start slow to avoid injury. Mental Readiness: Reflect on your goals and mindset. Are you prepared to commit to small, consistent steps toward improvement? Step 2: Start Small with Nutrition Jumping into a restrictive or highly regimented diet after a lapse is a recipe for burnout. Instead: Focus on Basics: Start by adding more whole foods like lean proteins, vegetables, fruits, and whole grains. Reduce processed foods gradually. Hydrate: Proper hydration can improve energy levels and digestion. Aim for at least 8-10 glasses of water daily. Plan Meals: Create simple, balanced meals. For example, a plate that’s half vegetables, a quarter lean protein, and a quarter whole grains is a great starting point. Track Progress: Use a food journal or app to monitor your intake and identify areas for improvement. Step 3: Ease into Fitness After a long break, it’s tempting to jump into intense workouts, but that can lead to injury. Instead: Start with Low-Impact Exercise: Activities like walking, swimming, or cycling are great for rebuilding endurance without overloading your joints. Incorporate Mobility Work: Yoga, stretching, or dynamic warm-ups can improve flexibility and prevent injuries. Strength Train Gradually: Begin with bodyweight exercises or light weights to build foundational strength. Progress slowly to avoid overexertion. Listen to Your Body: Soreness is normal, but sharp pain isn’t. Rest and modify as needed. Step 4: Create a Sustainable Routine Consistency is key. Build habits that you can maintain in the long term: Set Realistic Goals: Break larger goals into smaller, actionable steps. For example, aim for 10-minute workouts or swapping one unhealthy snack for a healthier option. Schedule Your Workouts: Treat exercise like an appointment you can’t miss. Find Enjoyable Activities: Choose exercises and meals you enjoy to make the process more sustainable. Pros and Cons of Starting and Sticking to a Balanced Program Pros: Improved energy levels and mood. Enhanced physical fitness and strength. Better long-term health outcomes (e.g., reduced risk of chronic diseases like diabetes and heart disease). Boosted confidence and self-esteem. A sense of accomplishment and routine. Cons: Initial discomfort or soreness as your body adapts. Time and effort required to plan meals and workouts. Possible frustration when progress feels slow (but remember, slow progress is still progress). Why Having a Coach is a Game-Changer A coach provides: Personalized Plans: Based on your unique needs, goals, and current fitness level. Accountability: Someone to check in with and keep you on track. Expertise: Guidance on proper form, injury prevention, and effective programming. Motivation: Encouragement during tough times and plateaus. Education: Teaching you the “why” behind your program so you can maintain results long-term. A 2013 study published in the Journal of Medical Internet Research found that individuals who worked with coaches saw significantly better adherence to fitness and nutrition plans compared to those who went solo (VanWormer et al., 2013). Final Thoughts Starting fresh after a long lapse in fitness and nutrition can feel daunting, but it doesn’t have to be. By assessing your current state, setting realistic goals, and taking small, sustainable steps, you can build momentum and create lasting change. Having a coach in your corner can make the journey easier and more effective. Remember: progress, not perfection, is the goal.
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