TRAINING INTENSITY MADE SIMPLE : WHY RPE, RIR and RM Matter

Building Coach–Client Trust Through Intensity

Training isn’t just about lifting weights or following a program—it’s about communication. One of the biggest challenges in coaching is making sure both the coach and client speak the same “training language.” That’s where tools like Rate of Perceived Exertion (RPE) come in. When a coach asks, “How hard did that feel on a scale of 1 to 10?” it opens a two-way feedback loop. Instead of training being one-sided, the client becomes part of the process.

This shared language builds trust and helps the coach understand internal load—the stress the body feels during training. Unlike external load (the weight on the bar), internal load reflects how hard the session actually is for the client.

Understanding RPE, RIR, and RM

RPE (Rate of Perceived Exertion):- Originally developed by Gunnar Borg, the Borg RPE scale runs from 6–20 and is often used in endurance and rehab because it closely tracks heart rate (e.g., RPE 12 ≈ ~120 bpm).-

In strength training, most coaches use the 1–10 scale:  

 • 5 = comfortable   

• 7 = challenging but doable   

• 9 = tough, maybe one rep left  

 • 10 = absolute max effort

RIR (Reps in Reserve):-

Asks, “How many reps could you still do?”

-Example: If you finish a set and feel you could do two more, that’s RIR 2, which usually matches RPE 8.

- It’s intuitive and works well for beginners who may not fully grasp percentages or max testing.

RM (Repetition Maximum):-

-Defines the heaviest load you can lift for a given rep count (e.g., 1RM = max for one rep, 5RM = max for five reps).

- RM testing is valuable but can be risky if used alone, especially for new lifters. That’s why many coaches combine it with RPE and RIR to guide training more safely.

Why These Tools Matter in Training

Numbers don’t always tell the whole story. A 40 kg squat might feel like RPE 7 on Monday with two reps left in the tank, but by Friday—after poor sleep or work stress—the same 40 kg could feel like RPE 9. The bar hasn’t changed, but the body has.

By using RPE and RIR feedback, coaches can adjust loads without derailing progress. Over time, this also shows progress clearly: if 40 kg that once felt like RPE 9 now feels like RPE 7, strength has improved.

Coaches also track training with session-RPE (RPE × session duration), a simple way to monitor weekly training load and reduce injury risk by avoiding sudden spikes in intensity.

Empowering Clients and Building Confidence

The beauty of RPE, RIR, and RM is that they empower clients. Instead of passively following instructions, clients learn to understand and regulate their effort.

For coaches, this means smarter programming and safer progression. For clients, it means steady improvement without burnout, plateaus, or unnecessary risk.

The Bottom Line

RPE, RIR, and RM aren’t just sports science jargon—they’re practical, easy-to-use tools that make training more effective, safe, and personalized. Whether you’re training for peak performance, general fitness, or rehab, they help bridge the gap between numbers and real-life effort.

At the core, these tools build stronger coach–client relationships and ensure progress that’s sustainable, safe, and smart.