RPE vs Percentages: Which Method Builds More Strength?
Strength training is equal parts science and art. On one side, we have structured systems built around percentages—exact numbers, calculations, and predictable progression. On the other, we have Rate of Perceived Exertion (RPE)—a more subjective, autoregulated method that relies on lifters accurately gauging effort. Both systems have strong benefits, but as lifters evolve, the usefulness of each begins to shift. This article will break down RPE vs. percentages, explore the science behind both methods, and explain how to apply them for long-term progress.
**PS: PROCEED WITH CAUTION! This blog was built to address the average lifter - NOT an advanced lifter or someone looking for “individualistic programming”. So if you want to improve and have more attention to your strengths/weakpoints, consider reaching out to us for mroe customized programming.
What Are Percentages?
Percentage-based programming is the backbone of many traditional strength programs. It uses a lifter’s one-rep max (1RM) as the foundation for calculating training loads.
Example: If your squat max is 400 lbs, and the program calls for 5x5 at 75%, you’ll load 300 lbs on the bar.
Benefits of Percentages:
Provides structure and predictability.
Excellent for beginners who need clear targets.
Ensures progression by gradually increasing loads.
Easy to program across large groups (like teams).
Drawbacks:
Assumes your max stays constant, which isn’t always true.
Doesn’t account for daily fluctuations in fatigue, sleep, or nutrition.
Becomes less precise as you get stronger (small percentage differences equal big weight jumps).
Percentages are dependable—especially for new lifters. But once an athlete is more advanced, the system begins to show cracks.
What is RPE?
RPE stands for Rate of Perceived Exertion. It was originally developed as a scale to measure cardiovascular exertion but was adapted by strength coaches (notably Mike Tuchscherer) for barbell training. The scale typically ranges from 1 to 10, where:
RPE 6: Four reps left in the tank.
RPE 7: Three reps left.
RPE 8: Two reps left.
RPE 9: One rep left.
RPE 10: All-out effort, no reps left.
Benefits of RPE:
Autoregulates training intensity based on how you feel that day.
Helps manage central nervous system (CNS) fatigue.
Great for advanced lifters whose daily performance can fluctuate.
Provides useful feedback on lifts where effort is hard to gauge on film (e.g., grinders that look easy but feel brutal).
Drawbacks:
Requires honesty and experience to use effectively.
Beginners often misjudge their true limits.
Less structured, which can overwhelm athletes who prefer numbers.
Percentages: More Dependable in the Early Stages
For beginners, percentages reign supreme. Here’s why:
Novices lack body awareness. They usually can’t accurately assess how many reps are left in the tank.
Predictability matters. New lifters need simple, repeatable patterns to build confidence and consistency.
Progress is linear. When you’re new, strength goes up quickly. Percentages ensure that progress is tracked and planned.
A beginner can add 5–10 lbs to the bar every week on a percentage-based program and see results. RPE isn’t necessary at this stage because the lifter hasn’t developed the internal gauge to make it effective.
As You Get Stronger: Why Percentages Alone Fall Short
Here’s the problem: as lifters advance, percentages stop telling the whole story.
1. Percentages Don’t Reflect Daily Readiness
A 500-lb squatter doing 80% (400 lbs) might crush it on a day when they’re well-rested. But if they’re underslept, stressed, or sore, that same 400 lbs might feel like 90% or even more.
2. CNS Fatigue Becomes the Limiting Factor
Advanced lifters aren’t just fighting muscle fatigue—they’re fighting central nervous system fatigue. Heavy training taxes the CNS, and percentages don’t adjust for this. That’s where RPE shines, since it autoregulates based on effort rather than fixed numbers.
3. Precision Becomes a Problem
At higher strength levels, percentage jumps become massive. For a 200-lb bencher, 5% is only 10 lbs. But for a 500-lb bencher, 5% is 25 lbs—too big of a leap for fine-tuning intensity. RPE helps bridge this gap.
RPE as a Feedback Tool
One of RPE’s biggest strengths is its ability to capture things percentages miss. On video, a lift may look smooth, but internally it could feel like a grinder. Using RPE allows lifters to:
Report subjective difficulty.
Track how effort changes across weeks.
Adjust loads in real time without abandoning the program.
This is especially useful for online coaching, where the coach can’t always be in the room. The lifter’s RPE rating provides crucial context.
The Science Behind RPE and Percentages
Volume and Hypertrophy
Research shows that volume is one of the primary drivers of hypertrophy. Both RPE and percentages can deliver volume, but RPE allows for autoregulated adjustments when recovery is lagging.
Strength and Neural Adaptation
Strength isn’t just about muscles—it’s about the nervous system. Heavy percentages are excellent for building neural efficiency. But RPE helps balance the fine line between enough stress to adapt and too much stress leading to burnout.
Fatigue Management
CNS fatigue is harder to measure than muscle fatigue. While percentages push lifters to hit target numbers, RPE adjusts based on real-time feedback, which can prevent overtraining.
Practical Application: How to Use Both
The truth is, you don’t have to choose one system exclusively. The best programs blend percentages and RPE.
Beginners
Rely primarily on percentages.
Learn how to execute lifts with consistent form.
Occasionally introduce RPE as a teaching tool (e.g., asking a lifter if a set of 5 at 70% felt like a 6, 7, or 8).
Intermediate Lifters
Base main lifts around percentages but incorporate RPE for back-off sets.
Example: Squat 3x3 at 80%, then 2x5 @ RPE 7.
Begin developing self-awareness around effort and fatigue.
Advanced Lifters
Use RPE as the primary regulator of intensity.
Rely on percentages to structure volume and progression but adjust loads daily with RPE.
Example: Bench 5x2 @ RPE 8 (which might be 85% one week and 82% another).
Case Study: The Advanced Deadlifter
Imagine a lifter with a 650-lb deadlift. Their program calls for 4x3 at 80% (520 lbs). On paper, this looks manageable. But:
If they’re fresh, 520 lbs might feel like RPE 7.
If they’re fatigued, 520 lbs could feel like RPE 9.5.
Using percentages alone could lead to overreaching. By autoregulating with RPE, the lifter can drop to 495 lbs on a bad day or push up to 535 lbs on a great day—without derailing recovery.
When to Use RPE vs Percentages
Percentages Work Best For:
Beginners.
Large group settings (teams, classes).
Movements where exact loading progression is crucial.
RPE Works Best For:
Advanced lifters managing CNS fatigue.
Individualized programming.
Situations where video doesn’t capture effort.
The Hybrid Approach
The smartest coaches use both methods together:
Percentages for structure. They provide a roadmap and ensure progressive overload.
RPE for flexibility. It allows adjustments for daily readiness and protects against CNS burnout.
Example Hybrid Program:
Squat: 4x5 @ 75% (percentage-based for structure).
Bench: 5x3 @ RPE 8 (autoregulatory adjustment).
Deadlift: Top set @ 85%, back-off sets @ RPE 7.
This approach respects both science and real-world training variability.
Final Thoughts
RPE vs percentages isn’t about choosing sides. Both have their place in a lifter’s journey. Percentages provide dependability and structure, while RPE offers flexibility and autoregulation. Beginners thrive with percentages, but as lifters advance and CNS fatigue becomes a bigger factor, RPE becomes indispensable.
The strongest athletes often use both: percentages to guide long-term progression, and RPE to fine-tune training on a day-to-day basis. By understanding and applying each method strategically, lifters can maximize strength, manage fatigue, and ensure steady progress for years to come.
Key Takeaway: Use percentages as your roadmap, and RPE as your compass. Together, they’ll guide you through the peaks and valleys of strength training.