The short version
- RPE is your rating of how hard an activity feels.
- On a 0 to 10 scale, moderate is about 5 to 6 and vigorous starts at about 7 to 8.
- For strength work, RPE often means how many reps you had left.
Rate of perceived exertion (RPE) is a way to measure intensity with your own body as the meter. The CDC describes a 0 to 10 scale where 0 is sitting and 10 is maximum effort. Another common version, the Borg scale, runs from 6 to 20.
For cardio
- 3 to 4: light. Easy breathing.
- 5 to 6: moderate. You can talk, not sing.
- 7 to 8: vigorous. A few words at a time.
- 9 to 10: near max. Very short bursts only.
For strength
Lifters often use RPE to mean reps in reserve: an RPE 8 set means you could have done about 2 more reps. Beginners do well around RPE 7 to 8 while learning form.
RPE adjusts to your day. On a bad-sleep day, the same weight feels harder, and that is useful information.
Do this today
Rate every set and walk today from 0 to 10. Write the numbers next to your workout.
Questions people ask
Is RPE accurate?
It is subjective, but research and the CDC treat it as a useful estimate of intensity.
What RPE should beginners train at?
Mostly 5 to 6 for cardio and 7 to 8 for strength sets.
RPE 6 to 20 vs 0 to 10?
Both measure the same idea; 0 to 10 is simpler for most people.
Sources
- CDC. How to Measure Physical Activity Intensity. Checked October 9, 2026.
- American College of Sports Medicine. Quantity and quality of exercise for developing and maintaining fitness in adults. Med Sci Sports Exerc, 2011. Checked October 9, 2026.
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc, 2009. Checked October 9, 2026.
Education only. Not medical advice. Confirm with your clinician.
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