How to autoregulate powerlifting training with RPE

RPE, short for rate of perceived exertion, is one of the main tools coaches use to program what weights you'll lift as an athlete. It is a "subjective" metric (data that is self-reported by the athlete, the opposite of objective metrics like weight, reps, and speed), and a form of autoregulation (where the athlete manages aspects of their training based on subjective metrics, rather than the coach prescribing objective metrics). So this means that you have to learn how to judge it and how to use it.

Some coaches use percentages or prescribed weights, which often work well, but fail spectacularly when they don't. Programs built entirely on percentages assume that your e1RM is a fixed number and hasn't changed since the last test. A primary goal of lifting is to progress, so this seems like a counterproductive assumption! Especially for novices, percentages can leave you undertraining or overtraining, because the e1RM just doesn't reflect you as an athlete on the day. Sleep, nutrition, and other externals all massively affect your strength, so why not account for that somehow? RPE is the simplest, and most accessible tool in a coach's repertoire to do that.

A coach might want to give you a heavy single. They could either use a generic chart to find a percentage, or prescribe a fixed load based on their knowledge of your training, or instead they could use RPE. Instead of a 93% single they might say RPE 8, but what does that actually mean for you? Judging RPE is something that comes with time and each coach has a different view on it. Ultimately, you want to try to be consistent, have an understanding with your coach, and be realistic. But to start, think of RPE as 10 minus your RIR (reps-in-reserve). So if you think you had three more reps, that's RPE 7.

RPE is a subjective measure which means that your perception is key, but a bad day or block can affect your perception, without affecting the effort you are exerting. Bar speed is often the next port of call for coaches and lifters to regulate their training. As you work harder, the bar slows down in a very predictable way, and our analysis systems can measure and understand the way your bar speed changes with effort to help you understand this and get objective metrics. Be sure to check out The Hierophant page in Auriga to see this in action!

RPE is a feedback loop. It is about being consistent and honest, and forming an understanding with your coach. Watch your clips and compare them to other clips. Did they look similarly hard and were they at a similar speed? Then they must be similar RPEs!

It's why Auriga's training log, Strength, offers spots to record RPE and bar speed! The point is not to collect a number for collecting's sake: it is so that when you look back, you don't have to scratch your head wondering "how did that set on a random Wednesday in September feel?". You can find your training logs on The Wheel of Fortune page in Auriga, to look back and compare.