The Downsides of RPE Based Training from a Coaches Perspective and When It Can Be Useful

RPE (Rate of Perceived Exertion) is a valuable tool in strength training, but from a coaching standpoint, it comes with challenges, especially for athletes who struggle with self-regulation or those who thrive on structured progression.

The Downsides of RPE-Based Training:

1. Subjectivity & Inconsistency - Many athletes misjudge RPE, either undershooting or overshooting their effort. Some overestimate their fatigue, while others grind out max-effort lifts at what was supposed to be an “easy” RPE7.

2. Lack of Progression Structure - Some lifters benefit from seeing a clear roadmap of weight increases over time. With RPE, some athletes may hesitate to push harder, leading to slower progress. Others may chase higher numbers too soon, leading to excessive fatigue or even injury.

3. Emotional & Psychological Influence - RPE can be affected by mood, stress, or outside factors (poor sleep, bad day at work, etc.). An athlete’s perception of “hard” might change daily, making it difficult to maintain consistent intensity.

4. Difficult to Track Long-Term Trends - Percentage-based training provides concrete data on progression. With RPE, tracking true strength gains can be murkier unless the athlete is diligent about logging performance details or you’re lucky enough to have data tracked closely like we do on our Crew Coaching app (shameless plug).

5. Not Ideal for Novices - Less experienced lifters typically lack the body awareness to gauge effort correctly. They either leave too much in the tank or push beyond what’s productive, making RPE based training inefficient for them. I’ve had greater success providing a clearer and more concise path for novices when it comes to programming structure.

When RPE Can Be Beneficial:

1. Advanced Athletes & Autoregulation - More experienced lifters who understand their bodies can use RPE to adjust for daily fluctuations in strength and recovery, preventing unnecessary fatigue or injury.

2. Athletes with Busy/Unpredictable Schedules - If an athlete has inconsistent sleep, stress, or training times, RPE allows for adjustments without feeling like they “failed” to hit a prescribed weight.

3. Returning from Injury - RPE can be an excellent tool for managing intensity without forcing percentages that may feel too heavy on a given day. I was HUGE on autoregulation when I was coming back from both my pec tear in 2023 and hernia repair surgery in 2024.

4. Deload & Peaking Phases - During meet prep, RPE can help fine-tune fatigue management, allowing an athlete to adjust workload based on how they feel rather than rigid percentages.

Final Thoughts

RPE isn’t a one size fits all solution. For athletes who thrive on structure and objective data, a percentage based approach may be more effective. However, for lifters with experience, strong self-awareness, or unpredictable schedules, RPE can be a great tool for managing workload while still making progress.

As a coach, the key is knowing your athletes. Some need strict numbers, others need flexibility. The best programs often blend both approaches for optimal results.

Need help balancing your programming? I’m happy to help.

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