Look, I’ll be straight with you – if you’re still planning your workouts like it’s 2005, we need to talk. You know what I’m talking about: those rigid training programs that tell you to lift exactly 75% of your max for 5 sets of 5, no questions asked, no flexibility whatsoever. Yeah, those.
Here’s the thing nobody tells you when you first start lifting: your body doesn’t operate like a machine. Some days you walk into the gym feeling like you could flip a car. Other days? You barely slept, work was a nightmare, your stress is through the roof, and honestly, you’re wondering why you even bothered showing up.
But traditional percentage-based training doesn’t care about any of that. It just says, “Hit 80% of your max today,” whether you’re feeling like Superman or like you’ve been hit by a truck. And that’s exactly why so many people spin their wheels for months (or years) without making the progress they should be.
Enter the RPE calculator and autoregulation – basically, the training approach that actually treats you like a human being.
So what’s autoregulation? It’s just a fancy way of saying you’re gathering feedback from your body and using it to make smarter training decisions. Instead of blindly following percentages, you’re adjusting your intensity based on how you actually feel and perform that day. Revolutionary, right?
The two main tools here are RPE (Rating of Perceived Exertion) and RIR (Reps in Reserve). And before your eyes glaze over, trust me – these are way simpler than they sound, and they’re absolute game-changers.
Here’s why this matters: studies have shown that people using autoregulation often make better strength gains than those stuck on fixed programs. Not the same. Better. And it makes sense when you think about it – you’re training optimally for your actual state, not some theoretical ideal.
In this guide, I’m going to walk you through everything you need to know about how to calculate RPE, use it in your training, and actually get results. We’re going way beyond the basic “RPE is how hard something feels” definition. We’re talking advanced programming strategies, volume autoregulation, tools like the RPE calculator, and even stuff like INOL scores that’ll make you feel like a mad scientist (in the best way).
Ready? Let’s dive in.
Getting Clear on RPE and RIR (Because Nobody Explains This Right)
Alright, so here’s where most articles completely drop the ball. They’ll tell you RPE stands for “Rating of Perceived Exertion” and then leave you hanging. Cool, but what does that actually mean for lifting weights?
The modern RPE scale for strength training is based on RIR – Repetitions in Reserve. Basically, how many more reps could you have done before hitting failure?
Quick history lesson (I promise it’s relevant): The original RPE scales were created by this guy Borg for cardio stuff. They went from 6-20 or 0-10 and were based on heart rate. Problem is, they’re pretty useless for resistance training because “my heart rate is elevated” doesn’t tell you much about whether you could’ve squeezed out another rep on your squat.
That’s where Mike Tuchscherer (the founder of Reactive Training Systems) comes in. He developed the RIR-based RPE scale specifically for powerlifting, and it’s brilliant in its simplicity. Instead of guessing based on vague feelings, you’re estimating based on something concrete: how many more reps you had left in the tank.
The RPE Scale Breakdown
Here’s how it works:
RPE 10 = No reps left. That’s a true max effort. You literally couldn’t do another rep if your life depended on it.
RPE 9.5 = Mayyyyyybe you could’ve gotten one more rep with perfect form and someone screaming in your face. Maybe.
RPE 9 = Definitely one more rep in there. 1 RIR.
RPE 8.5 = You could’ve done 1-2 more reps. Somewhere in between.
RPE 8 = 2 solid reps left. This is actually the sweet spot for most training.
RPE 7 = 3 reps in reserve. Still challenging but not crushing.
RPE 6 = 4 reps left. This is getting into easier territory.
RPE 5 and below = You’re basically warming up or doing recovery work.
Why This Beats Percentages Every Time
Here’s something that’ll blow your mind: if you give 10 lifters 70% of their max and tell them to do as many reps as possible, you’ll get wildly different results. Some might get 6 reps. Others might pump out 28 (yes, really – the research shows this kind of variation exists).
That’s because everyone’s rep maxes at given percentages are different. Your muscle fiber type, training history, technique efficiency – it all matters.
So instead of programming “4 sets of 8 at 70% 1RM,” you’d program “4 sets of 8 at RPE 7-8.” Now everyone’s working at an appropriate intensity for them, accounting for both individual differences and daily fluctuations.
See why this is so much smarter?
Advanced Strategies That’ll Take Your Training to the Next Level
Okay, now we’re getting into the really good stuff. This is where most RPE training guides stop, but we’re just getting started. Let’s talk about how to actually program with RPE in ways that’ll optimize both your intensity and your volume.
Volume Autoregulation (Or: How to Know When to Call It a Day)
So you know how sometimes you’re on fire and you feel like you could keep going forever? And other times you’re gassed after just a few sets? Volume autoregulation lets you adjust your training volume based on those real-time feelings.
There are two main ways to do this:
Method 1: RPE to Stop a Set
This is simple. Pick a target RPE – let’s say RPE 9. Now, regardless of how many reps you planned to do, you stop the set once you hit that RPE level.
So maybe your program says “sets of 8,” but on set 3, rep 6 feels like RPE 9. Guess what? You’re stopping at 6. That’s your set. No ego, no pushing through just because the program said so.
Why does this work better than velocity-based training stops (which are also popular)? Because velocity can fluctuate weirdly between sets even when you’re not that fatigued. RPE is more stable and reliable as a fatigue marker.
Method 2: RPE to Cap Total Volume
Here’s another approach: You program a specific set and rep scheme – say, sets of 8 at a certain weight. Then you do as many sets as you can until you exceed a predetermined RPE cap.
For example: “Do sets of 8 at 100kg until any set exceeds RPE 8. Stop there.” Maybe you get 3 sets before hitting RPE 8.5 on the fourth – that’s when you call it.
Pro tip: Put a hard cap on total sets anyway, especially for big compound movements. Like, don’t do more than 5 sets even if you’re still under your RPE cap. Otherwise, you might accumulate way too much fatigue.
The Magic of Ascending Back-Off Sets
This is one of those tricks that sounds complicated but is actually super practical once you try it.
Here’s how it works: After you hit your heavy “top set” for the day, you drop the weight significantly (like, 10-15%), then gradually work your way back up over several sets to another heavy back-off set.
Why bother? Because straight back-off sets (where you just drop the weight and stay there) often feel like garbage. Your strength drops off after that max effort set, and suddenly your back-off work feels harder than it should.
By starting lighter and ascending back up, you’re giving yourself a chance to recover a bit while still accumulating quality volume. Your technique stays cleaner, the sets feel better, and you get less of that strength drop-off phenomenon.
This works especially well with an RPE approach because you can adjust the increments and your stopping point based on how you’re feeling that day.
Using RPE to Decide What Kind of Day You’re Having
Here’s a game-changer that nobody talks about: using RPE during your warm-up to decide whether today’s a heavy day, moderate day, or light day.
It works like this: As you’re warming up, pay attention to how things feel around 80-85% of your max. Does it feel relatively easy? Great, you might be primed for a heavier session. Does it feel harder than expected? Maybe today’s a better day for volume work at moderate intensity instead of grinding heavy singles.
This is how to calculate RPE for your daily readiness, and it’s one of the most practical applications of the RPE training guide approach. You’re not locked into “heavy squat day” just because your spreadsheet says so. You’re adapting to your actual readiness.
Some days you show up ready to set PRs. Other days you’re just not there. This method lets you make the most of the good days and avoid digging yourself into a hole on the rough ones.
Tools and Metrics That Make This Actually Work
Alright, theory is great and all, but let’s talk about the practical stuff. How do you actually implement this without making your brain hurt?
The RPE Calculator: Your New Best Friend
An RPE calculator is basically a tool that estimates your 1RM and generates a complete chart of loads at different RPE levels based on your actual performance data.
Here’s how you use it: Enter your best sets for an exercise – like, “I did 5 reps at 140kg and it felt like RPE 8.” The calculator figures out what your estimated max is and then generates a full table showing what weights you should be using for different rep ranges at different RPE levels.
It’s incredibly useful because it takes the guesswork out. Instead of wondering “What weight should I use for RPE 7 on sets of 6?” you just check your chart.
You can typically enter up to 4 of your best recent sets, and the calculator will use that data to dial in your numbers more accurately. The more data you give it, the better the estimates.
Tracking Progress Without Constantly Testing Your Max
Here’s the beautiful thing about training with RPE: you don’t need to constantly test your 1RM to know if you’re getting stronger. (Which is good, because maxing out all the time is both exhausting and a great way to get hurt.)
Instead, you track your performance at submaximal weights.
Let’s say a few weeks ago you did 3 sets of 8 squats at 105kg, and the last set was RPE 8. Today, you do the same thing, but the last set is only RPE 7. Boom – that’s measurable progress. You’ve gotten stronger without touching a max.
Or maybe you were doing 100kg for sets of 8 at RPE 7, and now you’re doing 105kg for sets of 8 at RPE 7. That’s also clear progress.
This way of tracking makes training way more sustainable and less stressful. You’re constantly getting feedback on your progress without the fatigue and injury risk of frequent max attempts.
TDEE and INOL: The Supporting Cast
Quick detour into a couple other metrics that complement your RPE training beautifully.
TDEE (Total Daily Energy Expenditure): This is basically how many calories you burn in a day. You need this number to figure out whether you should eat more (for gaining muscle) or less (for losing fat).
You can calculate it using formulas like Mifflin-St Jeor (which uses your age, height, weight, and activity level) or Katch-McArdle (if you know your body fat percentage).
Why does this matter for an RPE training guide? Because your nutrition affects your recovery, which affects your daily readiness, which affects your RPE. It’s all connected.
INOL (Intensity-Number of Lifts): This is a way of quantifying your training stress that accounts for both intensity and volume.
The formula is: (Number of reps) / (100 – % of 1RM used)
You can calculate it for individual workouts or sum it up for the whole week. Here are the rough guidelines:
- Under 0.4 for a workout = You’re probably not doing enough
- 0.4-1.0 = Sweet spot for most people on most days
- 1.0-2.0 = Getting tough, only sustainable sometimes
- Above 2.0 = You’re probably overdoing it
For weekly INOL (per exercise):
- 2.0-3.0 = Solid loading phase
- Above 3.0 = You might be headed for burnout
INOL is super useful because it gives you an objective way to measure whether you’re doing too much or too little, especially when you’re autoregulating and your volume changes from session to session.
The Bottom Line: Your Training Should Be Smarter Than This
Look, here’s what it all comes down to: Training with RPE, RIR, and supplementary metrics like INOL gives you a dynamic, personalized system that actually adapts to you as an individual and accounts for day-to-day variations in your readiness.
Compare that to blindly following percentages and hoping for the best, and there’s really no competition.
You wouldn’t follow a GPS that ignores traffic and road closures, right? You’d use Google Maps or Waze – something that adjusts in real-time based on actual conditions. That’s exactly what autoregulated training is: adaptive programming that takes real-time feedback (your fatigue, readiness, and performance) and adjusts your route (load and volume) on the fly to get you to your destination (stronger, bigger, better) as efficiently as possible.
Traditional percentage training is like that old-school GPS – rigid, inflexible, and way more likely to get you stuck in traffic (or in training terms, overtrained or underperforming).
So here’s what I want you to do:
Start implementing these strategies in your next training cycle. You don’t have to overhaul everything at once. Pick one or two concepts from this RPE training guide:
- Start rating your sets using the RPE/RIR scale
- Try volume autoregulation with RPE stops on one exercise
- Use an RPE calculator to generate your load charts
- Track your INOL to make sure you’re not overdoing it
Give it a few weeks. Pay attention to how your body responds. I’m willing to bet you’ll make better progress than you did spinning your wheels on rigid programming.
And hey, training should work with you, not against you. RPE-based autoregulation is how you make that happen.
Now go hit some weights, and remember – train smart, not just hard.