Training Smarter with RPE + Ego Checks
There’s a quote I came across recently that really stuck with me—probably because I also had to relearn the hard way why it’s true:
"If you want to train for life, you need to stop treating the gym like a warzone every single session."
It hit home because, coming back from being sick the gym wasn’t quite a warzone, but I let my ego take the driver’s seat instead of my common sense. I was really looking forward to my squat sessions lately (feeling oddly strong that day especially for being sick), so I pushed heavier than I should have—despite knowing better. And on the last rep of a heavy squat set, I tweaked my back.
It wasn’t catastrophic, but it was completely avoidable. I had no business testing my limits that day when my body wasn’t fully back to baseline. What I should have done was worked up to some solid, heavy sets—enough to get good work in, but not so close to failure that I was riding the edge of my performance capabilities. You don’t need to take strength to failure.
Training for Long Haul vs. Just Today
Each training session matters, but what matters more is the consistency over the long haul. Strength, mobility, endurance, speed—whatever quality you’re after, improvement over time is what counts. Not just showing up and seeing how hard you can go that day. Days don’t matter, progress over time does.
Yes, performance matters. But what matters most is being able to perform when it truly counts—whether that’s on race day, in a competition, or even when you’re suddenly challenged to an all-out sprint by a seven-year-old who assumes adults are slow.
We often talk a lot about training as a tool for building resilience, not punishment. It’s engrained in our ethos. That’s what this lesson reinforced for me. And it’s why tools like RPE (Rate of Perceived Exertion) are so valuable for training smarter.
RPE: A Smarter Way to Regulate Training
RPE is a simple yet powerful way to autoregulate training based on how you're feeling on a given day. Mike Tuscherer is credited with porting over what was the Borg (Gunnar Borg) RPE scale over to powerlifting where it adapted from more heart rate endurance based application to weightlifting.
Instead of blindly following percentages or set weights, RPE allows you to adjust based on real-time feedback from your body. It’s also a fantastic way to learn and progress over time!
It works on a scale from 1 to 10, where:
RPE 5-6 = Easy to Moderate effort, you could do a lot more reps. Maybe even warm-up territory depending
RPE 7-8 = Challenging but not max effort, a few reps left in the tank.
RPE 9-10 = Near or at failure, no reps (or barely one) left.
On good days, you can push a little. On off days, you dial it back—without feeling like you’re failing or slacking. To note, you will not typically ever see RPE below 5 in weightlifting like you will in endurance Borg RPE for a few reasons.
Why RPE Works (Even for Novices)
Some argue RPE isn't as precise for beginners, but in reality, it works well whether you know your percentages or not. Over time, you develop a better sense of your own effort levels, and that’s an invaluable skill. Plus, in group and personal training settings, it allows us to personalize intensity without needing individualized percentages for everyone. And guess what… sometimes it works even better!
In my case? If I had actually listened to my own RPE cues that day, I would have stayed in an RPE 7-8 range instead of creeping into RPE 9 territory even though I did feel strong. Context of having recent fever and not being competition day matters here. I still would’ve had a strong session, but I wouldn’t have compromised my position from depleted resources fighting cold (or my ability to train strong the rest of the week).
RPE vs. Data: Why Feel Still Matters More Than HRV
Some people rely on HRV (heart rate variability) or recovery tracking device scores to gauge readiness. That’s fine, but recent studies with advanced lifters show that HRV doesn’t reliably predict performance in strength training day of. While HRV can be useful for tracking trends or sympathetic tone, it shouldn't override how you actually feel on a given day.
This is why we emphasize RPE so much—it helps keep you accountable to your body, not just the numbers on an app.
How to Use RPE in Your Training
Start rating your effort on a scale of 1-10 during your workouts.
Aim for most of your working sets to be around RPE 7-8, with occasional heavier sessions at RPE 9 (but not every time).
Use RPE to autoregulate—if you’re feeling great, push a bit more. If you’re off or know better, adjust accordingly instead of forcing a pre-planned number.
Apply it to all training types—strength, endurance, mobility—it works across the board.
This approach allows you to train hard without breaking yourself in the process.
Keep Training Smart, Not Just Hard
Yes, accidents happen. But context always matters. If I had respected my own recovery instead of chasing a fantasy session, I’d have had a much better session that day—and in future sessions.
So next time you’re in the gym, ask yourself: Am I training for today, or am I training for the long haul improvements I am here for in the first place? The answer should guide your effort.
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Let’s keep training hard—but more importantly, let’s train smart. 💪