RPE Scale: A Guide to the Rating of Perceived Exertion

The rating of perceived exertion (RPE) is a measurement scale that communicates a person’s perceived level of exertion during physical performance. Sports medicine professionals use the RPE scale to prescribe exercise intensity in athletic training programs or for rehabilitation, based on an individual’s needs. The subjective measure also helps determine the intensity of manual labor in the workplace.

The RPE scale measures activity from zero to ten, based on breathlessness, heart rate, and perspiration during exercise. Zero describes the lowest level of exertion, and ten describes the maximum exertion level. Rather than focusing on one physical stressor, patients rating their exertion on the RPE scale are encouraged to rate their feeling of overall exertion. Some might use a heart rate monitor or other measurement tool to help measure the intensity of an activity and determine their perceived physical effort.

Originally developed by Swedish psychologist Gunnar Borg, the original RPE scale (called the Borg rating of perceived exertion scale, or Borg RPE scale) ranges from six to twenty. (This scale is based on heart rate, with patients multiplying the number on the scale by ten to calculate their current heart rate.) The modified Borg CR-10 scale (Borg category ratio ten scale) was developed after the original scale and ranges from zero to ten. Also called the Borg dyspnea scale, this scale helped diagnose dyspnea and other respiratory issues that often correlate with exercise performance.

The rating of perceived exertion scale measures exercise intensity starting at zero (the least exertion) and ending at ten (representing the highest possible exertion). Each intensity level correlates with the amount of perspiration, heart rate, and breathlessness during physical activity. Here is an overview of the ten-point Borg CR-10 scale.

1. 1. Rest: Zero represents a state of rest with no physical exertion, like when you are in a prone position.
2. 2. Very easy: A one on the RPE scale represents very low exertion levels with extremely light activity.
3. 3. Easy: A two on the RPE scale represents an easy activity that requires a little bit of exertion without breathlessness. A very slow walk would qualify as a two on the RPE scale.
4. 4. Mild: A three on the RPE scale represents light activity like a brisk walk. When you’re working out at this level, it is still easy to breathe and carry a conversation with low perspiration and a low heart rate.
5. 5. Moderate: Moderate activity like brisk walking for longer periods of time qualifies as a four on the RPE scale. People working out at this level might experience light breathlessness and perspiration with a slightly elevated heart rate. However, you will still be able to hold a conversation.
6. 6. Somewhat hard: A five on the RPE scale represents somewhat hard or moderate-intensity aerobic exercises (such as jogging briskly) that cause noticeable feelings of exertion and rise in heart rate, perspiration, and breathlessness that may make it harder to hold a conversation.
7. 7. Hard: Hard aerobic exercises at a six on the RPE scale are activities like running or resistance exercise that elevate your heart rate, make you sweat, and cause shortness of breath that makes it difficult to hold a conversation.
8. 8. Very hard: A seven on the RPE scale represents very hard strenuous exercises like running for long periods of time or lifting heavy weights. These activities elevate your heart rate significantly and cause breathlessness that will make it very difficult to hold a conversation.
9. 9. Difficult: Vigorous-intensity activities at an eight on the RPE scale include activities like sprinting, performing cardio for moderate distances, or strength training with very heavy weights. These activities cause heavy perspiration, a very elevated heart rate, and breathlessness that will make it almost impossible to hold a conversation.
10. 10. Very difficult: Working out at level nine entails very difficult or high-intensity activities that require a high degree of effort, such as prolonged cardiovascular activity, sprinting for long distances, or very difficult resistance training that causes muscle fatigue. People working out at this level will have a sharply increased heart rate, accompanied by heavy perspiration and breathlessness that will make it difficult to say even a few words.
11. 11. Maximal exertion: A ten on the RPE scale represents the maximum effort the body can handle, which can only be performed for short periods of time. Maximal effort exertion causes extreme heart rate and breathlessness that can quickly lead to fatigue.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for twenty-four to forty-eight hours before training the same muscle groups to allow sufficient recovery.

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