RPE = Rating of Perceived Exertion.
This table, based on the research of Borg is great for figuring out the intensity of exercise. It is used in research Studies for that purpose, and may also be used in training programs to describe perceived exertion in exercise sessions. There are 2 versions of this scale. A 0-10 Scale and another Scale rating between 6-20.
Here’s the 1-10 Scale:
rating
|
description
|
|
0 |
NOTHING AT ALL |
|
0.5 |
VERY, VERY LIGHT |
|
1 |
VERY LIGHT |
|
2 |
FAIRLY LIGHT |
|
3 |
MODERATE |
|
4 |
SOMEWHAT HARD |
|
5 |
HARD |
|
6 |
|
|
7 |
VERY HARD |
|
8 |
|
|
9 |
|
|
10 |
VERY VERY HARD (MAXIMAL) |
|
|
Here’s the 6-20 Scale:
rating
|
description
|
|
6 |
|
|
7 |
Very, Very Light |
|
8 |
|
|
9 |
Very Light |
|
10 |
|
|
11 |
Fairly Light |
|
12 |
|
|
13 |
Somewhat Hard |
|
14 |
|
|
15 |
Hard |
|
16 |
|
|
17 |
Very Hard |
|
18 |
|
|
19 |
Very, Very Hard |
|
20 |
Maximal Exertion |
References
· Borg GAV. Borg’s Rating of Perceived Exertion and Pain Scales. Champaign, IL: Human Kinetics, 1998.
The 1-10 Scale is great and very easy to use though of course if you want or need more detailed information than I would recommend the 6-20. After you get really good as a Personal Trainer you should be able to tell what is very challenging for a client or what is not and this is a great way to get there perceived exercise intensity.
Remember Scales are another way to assess your client and the more data you have on your clients or research participants the better and more accurate you can be with how you can help or know what will work best for each person.
Thanks for the Question Melisa from
in great health and happiness
Scott White
Personal Power Training
Professional Fitness Trainer
B.S. in Kinesiology
480-628-1607
[email protected]
www.fitnessmodelbook.com
www.traineru.com
www.usfitnesstrainer.com
www.azfitnesstrainers.com
14362 N. Frank Lloyd Wright Blvd., Suite 2138
Scottsdale AZ 85260
