What is RPE in lifting?

How the scale works

RPE 10 means you could not have done another rep. RPE 9 means you had one rep left, RPE 8 means two, and RPE 7 means three. Most lifters only use the range from 6 to 10, because below that a set is a warm-up rather than a working set.

How to rate a set honestly

Judge the last rep, not the set as a whole. Ask how many clean reps you had left with the same form and bar speed. If the last rep slowed down a lot, it was close to a 9 or 10. Beginners usually underestimate, so expect your ratings to get more accurate after a few weeks of logging.

Using RPE to choose your weight

Pick a target RPE for each exercise, often 7 to 8 for most sets and 9 for the last one. If a weight feels like a 6, add load next set. If it feels like a 10 with reps still to go, drop it. Over time your logged RPE shows whether a weight is really getting easier.

Logging RPE in Hadid

In Hadid you can add an RPE from 6 to 10 in half-point steps to any set, straight from the keypad. It stays optional, so a fast workout is never slowed down. The app uses it too: a miss that was close to your limit counts for more than an easy one when deciding whether to hold your weight or lower it.