When it comes to strength training, finding the right approach can make a huge difference in your progress. Both Rate of Perceived Exertion (RPE) and percentage-based training are powerful tools that can help you get the most out of your workouts. Here’s a personal breakdown of how these methods work, their benefits, and why combining them can take your training to the next level.
Getting to Know RPE and Percentage-Based Training
RPE (Rate of Perceived Exertion):
What It Is: RPE is all about how hard an exercise feels to you on a scale of 1 to 10. For instance, if your program says RPE 5, you should pick a weight that feels like a 5 out of 10 in terms of effort on that day.
How It Works: This method gives you the flexibility to adjust your loads based on how you’re feeling during your workout. It’s perfect for days when you’re feeling particularly strong or, on the flip side, days when you’re not at your peak.
Percentage-Based Training:
What It Is: This approach involves lifting a set percentage of your one-rep max (1RM). For example, if your program calls for 70% of your 1RM, you’ll use that exact percentage for your sets.
How It Works: It offers a structured plan for progressive overload, ensuring you steadily increase the intensity in a systematic way.
Why RPE and Percentage-Based Training Are Game Changers
Autoregulation:
Flexibility: With RPE, you can adjust your loads based on how you’re feeling that day. If you’re progressing faster than expected, you can increase your weights to capitalize on that momentum. If you’re having a tough day, you can reduce the load to avoid overtraining and stay safe.
Structured Progressive Overload:
Planned Progressions: Percentage-based training provides a clear path for progression, making sure you follow a structured plan. This helps build strength consistently and effectively over time.
Control of Workload and Fatigue:
Managing Intensity: Using percentages helps you manage overall workload and fatigue, which is especially useful on secondary training days or during a taper phase. It’s a great way to optimise recovery and maintain performance.
Objectivity:
Accuracy: RPE can sometimes be influenced by your mood or how you perceive the effort, which can lead to inconsistencies. Combining it with percentage-based training provides a more objective measure of effort and ensures you’re sticking to your planned progressions.
Why Using Both Methods Is a Winning Strategy
Incorporating both RPE and percentage-based training into your regimen lets you leverage the strengths of each approach. While RPE offers flexibility and adapts to your daily performance, percentage-based training ensures you follow a structured and objective plan. By combining these methods, you can enhance your training effectiveness, manage fatigue better, and achieve your fitness goals more efficiently.
Whether you’re an experienced lifter or just beginning your strength training journey, using both RPE and percentage-based approaches can help you optimise your performance and get the most out of every workout.
Looking for more guidance to reach your fitness goals? Whether you're navigating RPE vs. percentage-based training or need a custom program, our expert coaches at our Geelong gym are here to help. Reach out today and get the support you need to elevate your training and achieve your best results!
Kathleen Beggs
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