Rate of perceived exertion (RPE) is used to measure how hard your body works during physical activity. It runs from 0 – 10, using numbers to rate how much effort an activity takes. The RPE scale can help you manage exercise intensity and improve cardio training and endurance. Some healthcare providers use RPE to evaluate heart and lung health.
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Your rate of perceived exertion (RPE) refers to how hard you think you’re pushing yourself during exercise. It’s subjective, which means that you decide how hard you feel you’re working during physical activity.
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The RPE scale was developed by Swedish researcher Gunnar Borg in the 1960s. It’s sometimes called the Borg Rating of Perceived Exertion.
The RPE scale includes the following:
There are several reasons to use RPE to track how hard your body is working during physical activity. People with certain cardiovascular (heart) diseases, like high blood pressure, who take medications that slow their heart rate may use RPE to prevent overexertion.
You may also want to know your RPE if you’re:
There are two different RPE scales that you can use to measure the intensity of your workout: the Borg RPE scale and a modified Borg category-ratio (CR) 10 RPE scale. Both scales assign a number to what you feel when exercising.
The Borg RPE scale rates exertion from a scale of 6 (no exertion) to 20 (maximum effort). A rating between 12 to 14 typically reflects a moderate or somewhat hard level of intensity.
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Score | Level of Exertion |
---|---|
6 | No exertion |
7 | |
7.5 | Extremely light |
8 | |
9 | Very light |
10 | |
11 | Light |
12 | |
13 | Somewhat hard |
14 | |
15 | Hard (heavy) |
16 | |
17 | Very hard |
18 | |
19 | Extremely hard |
20 | Maximum exertion |
Score | |
6 | |
Level of Exertion | |
No exertion | |
7 | |
Level of Exertion | |
7.5 | |
Level of Exertion | |
Extremely light | |
8 | |
Level of Exertion | |
9 | |
Level of Exertion | |
Very light | |
10 | |
Level of Exertion | |
11 | |
Level of Exertion | |
Light | |
12 | |
Level of Exertion | |
13 | |
Level of Exertion | |
Somewhat hard | |
14 | |
Level of Exertion | |
15 | |
Level of Exertion | |
Hard (heavy) | |
16 | |
Level of Exertion | |
17 | |
Level of Exertion | |
Very hard | |
18 | |
Level of Exertion | |
19 | |
Level of Exertion | |
Extremely hard | |
20 | |
Level of Exertion | |
Maximum exertion |
The modified Borg CR10 RPE scale measures exertion on a scale of 0 (no exertion or resting) to 10 (pushing yourself to the max). You use your breathing rate or breathlessness to determine your RPE during exercise.
Rating | Perceived Exertion Level |
---|---|
0 | No exertion (at rest) |
1 | Very light |
2 to 3 | Light |
4 to 5 | Moderate (somewhat hard) |
6 to 7 | High (vigorous) |
8 to 9 | Very hard |
10 | Maximum effort (highest possible) |
Rating | |
0 | |
Perceived Exertion Level | |
No exertion (at rest) | |
1 | |
Perceived Exertion Level | |
Very light | |
2 to 3 | |
Perceived Exertion Level | |
Light | |
4 to 5 | |
Perceived Exertion Level | |
Moderate (somewhat hard) | |
6 to 7 | |
Perceived Exertion Level | |
High (vigorous) | |
8 to 9 | |
Perceived Exertion Level | |
Very hard | |
10 | |
Perceived Exertion Level | |
Maximum effort (highest possible) |
The RPE scales are one way to measure exercise intensity. If you want to check your heart rate during cardiovascular exercise, the Borg RPE scale is best. If you want to measure exercise intensity while you’re bodybuilding or training to build muscle, the modified Borg CR10 RPE scale is best.
Monitoring your RPE, or how your body feels during exercise, can help you know when to increase or decrease the intensity based on your goals. For instance, if your goal is to engage in a moderately intense activity, you should:
Healthcare providers use the RPE scale to evaluate your heart and lung health, as well as your overall fitness. For instance, your provider may ask you to rate your perceived exertion during an exercise stress test. This test on a treadmill or exercise bike helps providers diagnose certain heart conditions.
Providers who use RPE scales include:
Because RPE is self-reported, it’s possible that you might not assess yourself correctly. Someone new to exercise may believe they’re working out harder than their heart or breathing rate shows. Similarly, extremely fit athletes may think they’re going at a moderate pace when they’re actually at their maximum RPE.
RPE scales provide good estimates of physical effort and exertion. Your actual heart rate may vary depending on your age, overall fitness level and medications. Talk with your healthcare provider if you have concerns about your heart rate or stamina.
A note from Cleveland Clinic
Your rate of perceived exertion or RPE can be a helpful tool for tracking your level of exercise intensity without the need for technology like a fitness watch. You can use RPE to ramp up, maintain or slow down your fitness routine. Your healthcare provider may ask you to use the RPE scale if you’re experiencing heart or breathing problems. Both the Borg RPE scale and a modified Borg CR10 RPE scale provide fairly accurate self-reported assessments of how hard your body is working. Choose the scale that works best for your needs.
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Last reviewed on 11/01/2023.
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