Rate of Perceived Exertion (RPE)

Using the Rate of Perceived Exertion (RPE) scale is a simple and effective way to measure the intensity of our physical activity. 

The RPE can help us work out if we’re working at the recommended physical activity intensity. An RPE between 4 and 6 is considered to be of a moderate intensity. This means during your physical activity you are breathing heavily and you are still able to hold a short conversation. An RPE between 7 and 8 is considered to be a vigorous intensity. Working at this level of the RPE means you feel borderline uncomfortable, short of breath and only able to speak a short sentence.

The current guidelines recommend we perform either 150 minutes of physical activity a week at a moderate intensity, or if we’re already used to being physically active, 75 minutes a week of vigorous activity as an alternative.

Safety first

Recognise your limitations and any underlying health conditions
Check the equipment and surrounding area
Wear the correct attire (loose fitting clothing and preferably gym trainers)
Drink plenty of fluids before and during exercise
Warm up at the start of your session
Cool down/stretch at the end of your session

It is advisable to avoid certain exercises if you have certain health conditions:

Cardiovascular disease / High blood pressure: Avoid holding your breath while exercising and avoid holding stationary contractions – begin exercise at a moderate intensity.
Arthritis / Osteoporosis: Limit motions that cause repetitive impact on the joints, i.e., jogging and jumping
Fibromyalgia: Avoid vigorous exercise, keep it at a moderate intensity
Chronic Obstructive Pulmonary Disease: Avoid vigorous exercise, keep it at a moderate intensity

When should I progress my exercise?

You are pain free when performing the movements
It is too easy, or you don’t feel challenged
You do not have any conditions that prevent you from increasing the complexity or intensity of the exercise
Your RPE or heart rate is lower than desired