Autoregulation and the RPE Scale

Jun 22, 2022

 

The most common form prescribing resistance training intensity is using percentage of 1-repetition max (1RM).

However, a large inter-individual variation in repetitions performed has been recently reported at 70% 1RM (6-26 repetitions on the back squat; 1).

This could result in one athlete not getting a sufficient stimulus, or another failing with the prescribed number of reps. Autoregulation is defined as a systematic approach of incorporating individualization into a periodized strength training program (2).

One form of autoregulation is the use of the Rating of Perceived Exertion (RPE) scale (shown below).

 

(Zourdos et al., 2016, 5)
(Zourdos et al., 2016, 5)

 

The original RPE scale was first published by Gunnar Borg in 1970. His scale ran from 6-20 and was only compatible with aerobic training, as the scale corresponded to a person's heart rate. Since heart rate and resistance training are not correlated as strongly as aerobic exercise, his original scale fell short when applied to resistance training. The new RPE scale, which is based on repetitions in reserve, was first published by Mike Tuscherer in 2008 in his book, “The Reactive Training Manual” and was then published in the scientific literature in 2016. This new RPE scale fixes the shortcomings of using 1RM and the original Borg scale.

The Literature on RPE

This scale was first published and validated by Dr. Mike Zourdos in 2016 (5). Since its publication, other researchers have studied its utility and compared it to percentage 1RM. Helms et al., (2018) showed that strength-trained athletes who used RPE to autoregulate intensity increased muscle strength (squat, bench press) to a slightly greater degree compared to those who used percent baseline 1-RM over 8 weeks of training (3).

So, we have research to support the use of autoregulation to individualize training load for our athletes, but why can't we just always train to failure? When training to failure was compared to training at lower RPEs (leaving more repetitions in reserve) the group that trained to failure had similar strength and hypertrophy adaptations, but didn't have prolonged increases in creatine kinase (a marker of muscle damage) for 48 hours post exercise (4). Although only speculative, the group that trained to failure may have decreased performance for up to 48 hours after resulting in a reduction in the amount of volume and intensity the athlete would be able to otherwise perform. With all the other stressors that hockey players have, the accumulation of fatigue is an important factor for us to manage to ensure they are fully recovered on game day.

Dr. Zourdos and Dr. Helms also encourage their readers to not see percentage 1RM and the RPE scale as mutually exclusive. Both of these forms of intensity prescription can be used congruently to help athletes autoregulate the weight they are using to achieve the prescribed stress for that day.

Implementation

When I have my athletes come in for their training sessions in season, all their main lifts for that day will be autoregulated by RPE. For example, if I have a Trap Bar Deadlift or Rear Foot Elevated Split Squat (RFESS) as my main strength movement for that day, I will assign a single RPE or RPE range to that exercise:

Trap Bar Deadlift/RFESS – 3x5 (RPE 7-9) or ~RPE 8

This allows the athlete to self-select load based on how the weight feels that day and the performance of their warmups. If an athlete does their final warmup set of 5 and it's only a 6 RPE they know they need to add more weight before beginning their first working set of 5 to hit an 8 RPE. Likewise, if they do set #2 and they hit a 9 RPE or higher, they are instructed to decrease the load by 5% so their final set is closer to an 8 RPE.

This does a few things that I believe is valuable:

  1. Strengthens the communication line between the athlete and coach. Instead of the athlete saying, “that set felt pretty good,” we get a better indication of exactly how hard that set was.

  2. It prevents players from just going through the motions. When I tell the guys that I only want them to have 2 reps in reserve, they know that by their final repetition they should have only had 2 reps in the tank. I have found it pushes my guys to get the actual stimulus I'm looking for, instead of the guys doing 5 reps with 5 or 6 reps in reserve (which is barely a warmup).

  3. It allows for individualization for every player. If we're lifting the day after a game and our first D pairing played 27 minutes, it allows them to adjust the load that day if they are tired and beat up. On the otherhand, the guys who played ~10 minutes may be able to push the envelope a bit more.

Using the RPE scale can be implemented into any program. No matter what your training day looks like or your rep schemes, assigning a RPE can be useful to autoregulate training intensity for your athletes.

John Odgers, MSc, CSCS
Strength and Conditioning Coach – Iowa Wild
C: 515-499-4846
E: john.odgers@iowawild.com





References

  1. Cooke, D. M., Haischer, M. H., Carzoli, J. P., Bazyler, C. D., Johnson, T. K., Varieur, R., ... & Zourdos, M. C. (2019). Body Mass and Femur Length Are Inversely Related      to Repetitions Performed in the Back Squat in Well-Trained Lifters. The Journal of Strength & Conditioning Research, 33(3), 890-895.

  2. Helms, E. R. (2017). Using the Repetitions in Reserve-based Rating of Perceived Exertion Scale to Autoregulate Powerlifting Training. PhD Dissertation.

  3. Helms, E. R., Byrnes, R. K., Cooke, D. M., Haischer, M. H., Carzoli, J. P., Johnson, T. , ... & Zourdos, M. C. (2018). RPE vs. percentage 1RM loading in periodized          programs matched for sets and repetitions. Frontiers in Physiology, 9, 247.

  4. Moran-Navarro, R., Pérez, C. E., Mora-Rodriguez, R., de la Cruz-Sanchez, E., González- Badillo, J. J., Sanchez-Medina, L., & Pallarés, J. G. (2017). Time course of recovery following resistance training leading or not to failure. European journal of applied physiology, 117(12), 2387-2399.

     5. Zourdos, M. C., Klemp, A., Dolan, C., Quiles, J. M., Schau, K. A., Jo, E., ... & Blanco, R.(2016). Novel resistance training–specific rating of perceived exertion scale       measuring repetitions in reserve. The Journal of Strength & Conditioning Research, 30(1), 267-275.