What’s Better for Strength Gains - RPE or Percentages?
In the world of strength training, programming is key. Whether you're training for powerlifting, Olympic weightlifting, or general strength development, the way you measure effort and plan your workouts can make or break your progress. Two popular systems for measuring intensity are Rate of Perceived Exertion (RPE) and percentage-based training. Both approaches are commonly used by coaches and athletes to tailor strength programs, but each has its advantages and limitations. Some athletes find RPE too subjective, and percentages too rigid. So which form of programming is best for building size and strength?
In this blog, we'll break down both RPE and percentage-based systems, explore the pros and cons of each, and introduce RIR as a middle ground. By the end, you'll have a clear understanding of which method might be better suited for your strength goals.
What is RPE?
RPE stands for Rate of Perceived Exertion. It’s a subjective scale used to gauge how hard an athlete feels they are working during a lift. Originally popularized in endurance sports, the RPE scale has been adapted for strength training, with the version most commonly used today being the 1-10 scale. In this system:
RPE 10 means maximal effort – you couldn't do another rep.
RPE 9 means close to max effort - perhaps you had one rep left.
RPE 8 means tough, but you could do two more reps,
…and so on.
RPE is valuable because it allows athletes to adjust their intensity based on how they feel that day. Some days you feel stronger than others, and instead of being locked into a predetermined weight (like with percentages), you can adjust the load to match your current performance.
For example, if a lifter is supposed to perform squats at RPE 8 for five reps, they choose a weight that feels like they could only complete two more reps after the fifth one. This keeps the athlete in a productive training range without overextending themselves.
The concern with this, however, is that you are leaving the decision of the weight on the lifter, which could cause them to under-prescribe or overprescribe their weight.
What are Percentages?
Percentage-based training is a more traditional approach to strength training. In this system, your training loads are calculated as a percentage of your 1-rep max (1RM) which is the maximum amount of weight you can lift for a single rep. Programs like 5/3/1, Texas Method, and many Olympic weightlifting programs are built around percentages.
For example, if your 1RM for the squat is 400 pounds and your program calls for sets at 75%, you would perform your sets with 300 pounds. This method provides a structured way to increase intensity over time, as many percentage-based programs feature progressive overload, where the weights are increased incrementally week after week.
The Origins of Percentage-Based Training
Percentage-based programming has been the standard for decades, particularly in Olympic weightlifting and powerlifting. It has a long history of success, especially for novice and intermediate lifters, as it offers clear, calculated progressions. Many coaches believe that a percentage-based system provides an essential framework for building strength efficiently.
The Pros and Cons of RPE
Pros of RPE:
Autoregulation: One of the biggest advantages of RPE is its flexibility. It allows athletes to adjust their training intensity based on how they feel that day. If you're tired or feeling particularly strong, RPE lets you adapt without deviating from your program.
Prevents Overtraining: RPE can help prevent overtraining by allowing you to back off when your body is telling you to, reducing the risk of injury or burnout.
Cons of RPE:
Subjectivity: One of the primary drawbacks of RPE is its subjective nature. Not all lifters have a good sense of their exertion level, especially beginners. What feels like an RPE 8 might actually be closer to an RPE 10, which can hinder progress.
Difficult to Standardize: Since RPE is based on how you feel, it can vary from day to day, which makes it difficult to maintain a consistent training stimulus. It also relies heavily on the athlete's honesty and self-awareness.
Not Ideal for Beginners: New lifters may struggle with gauging their exertion accurately, which could lead to under-training or overtraining.
The Pros and Cons of Percentage-Based Training
Pros of Percentage-Based Training:
Structured and Predictable: One of the biggest benefits of percentage-based training is its structure. The percentages are calculated based on your 1RM, providing a clear, quantifiable progression. This is particularly useful for beginners who need guidance in setting appropriate weights.
Consistency: With percentages, you're working with a predetermined weight, which ensures consistency in your training stimulus. This is useful for tracking progress over time.
Easier for Coaches to Program: Percentage-based systems are simple to implement and easy for coaches to program for large groups of athletes, especially in team sports.
Cons of Percentage-Based Training:
Rigidity: One downside of percentages is that they don’t account for daily fluctuations in strength. You might be scheduled to squat 85% of your 1RM, but if you're fatigued or sore, hitting that number might be unrealistic or even dangerous.
Outdated 1RM: Your true 1RM can change over time, especially if you haven't tested it in a while. Percentage-based programs rely on an accurate 1RM, so if your max has gone up or down, the percentages might not be accurate.
Doesn't Account for Fatigue: Percentages don’t account for how fatigued you are on any given day. If you're overworked or haven't recovered properly, trying to lift a specific percentage could lead to poor form or injury.
The Wildcard System: Reps in Reserve (RIR)
For those who find RPE too subjective or percentages too rigid, Reps in Reserve (RIR) offers a hybrid approach. RIR is closely related to RPE but can feel more intuitive for some lifters. Instead of rating your exertion on a scale, RIR simply asks you how many more reps you could have completed after a set.
For example:
RIR 2 means you could have done two more reps.
RIR 1 means you could have done one more rep.
RIR 0 means you were at your absolute max and couldn't have done any more.
RIR can be particularly helpful when trying to balance training intensity with fatigue management. It's also more accessible for beginners who might struggle with the nuances of RPE but can easily estimate how many reps they have left in the tank.
Benefits of RIR:
More Objective: While still subjective, RIR may feel more intuitive and easier to gauge than RPE. Estimating how many reps you could have done is often simpler than assigning a number to your perceived exertion.
Easier to Adjust: RIR can be a useful tool for adjusting training on the fly without getting bogged down by complex percentages or guessing your RPE.
Drawbacks of RIR:
Still Requires Self-Awareness: Like RPE, RIR relies on the lifter's self-awareness and ability to judge their own exertion accurately. It can take time to develop this skill.
Not Always Ideal for Maximal Lifts: RIR is most useful for sets of multiple reps rather than maximal efforts. It's difficult to judge RIR for a true 1RM attempt, which limits its use in peaking phases or competition prep.
What’s the best method for strength athletes?
To me, I feel the best method is to use a culmination of both. I think percentages are ideal to program the weight, but also having an RPE scale used for communicating with your athlete could improve how you adjust percentages each week. So if you prescribe 75% for a set of 6 reps this week and they report back it felt like an RPE10 and you are only on week 1 of training, you’ll know that 75% is too much and perhaps you have to dial it back slightly to keep them in a position to stay successful each week.
Conclusion
When it comes to strength gains, it depends on your goals, experience level, and personal preference. RPE offers flexibility and adaptability, especially for experienced lifters who understand their bodies well. Percentage-based training provides structure and consistency, making it ideal for beginners or those who prefer a more rigid plan. Reps in Reserve (RIR) offers a practical middle ground for those who find RPE too subjective but want more flexibility than percentages