How to get More From Every Session

Let's take a deeper dive into training effort - what it is, why we use it, and how to apply it to your training.

What is RPE?

Rate of Perceived Exertion (RPE) helps you gauge how hard you're working in each session. Understanding RPE allows you to adjust your intensity, train smarter, and make consistent progress without burning out.

It's especially useful if you're new to training - RPE helps you find a manageable level of intensity from the start, so you're working hard enough to make progress without pushing too far, too soon. It's less about hitting a number and more about learning to listen to your own effort.

RPE is measured on a 1-10 scale, reflecting how challenging an exercise feels:

🔴 RPE 10 - Max effort, no reps left in the tank.
🟠 RPE 9 - Very heavy, maybe 1 more rep possible.
🟡 RPE 8 - Heavy, but 2 reps left in the tank.
🟢 RPE 7 - Challenging, but 3 reps left.
🔵 RPE 6 - Moderate effort, still moving well.
⚪ RPE 5 - Warm-up weight, minimal fatigue.
⚪ RPE 4 and below - Very light, easy movement.

During your classes, our coaches may ask how a movement or exercise felt for you, rating it out of 10 so we can assess, adjust, and support you on how best to progress with your training.

Applying RPE to Conditioning - SWEAT & COMPLETE Classes

RPE isn't just for strength training - it also applies to endurance and conditioning work:

🔥 RPE 10 - All-out sprint, unsustainable.
💨 RPE 7-9 - Hard effort, maintainable for short bursts.
⚖️ RPE 4-6 - Moderate effort, sustainable for longer.
🛋️ RPE 1-3 - Easy, recovery pace.

Why RPE Matters

Using RPE helps you:

✅ Push yourself appropriately for your goals.
✅ Avoid overtraining or undertraining.
✅ Adjust intensity based on how you're feeling.
✅ Find a manageable stimulus while you're still learning, especially if you're new to training.

Your daily performance is also influenced by things outside the gym, including:

• Sleep quality - did you get enough rest?

• Recovery - have you properly recovered from previous sessions?

• Nutrition & hydration - have you eaten and drunk enough today?

• Injury rehab - are you working around any limitations?

• Stress levels - a tough day can affect performance.

• Menstrual cycle - menstruating people often feel lower energy during the luteal phase (12-14 days before menstruation).

All of these affect how you feel in training, and they're worth a moment's reflection before your class. Tracking your RPE over time helps you spot trends across sessions, weeks, and months - giving you real insight into your progress.

How to Use RPE in Class

Next time you're training, use your RPE to guide your effort and get the most out of each session. If you have any questions, just ask.

Looking forward to seeing you in class!

- Jasmine