🔥 Are You Actually Training Hard Enough? Understanding RPE and Progression

You show up to the gym.
You get a little sweat going.
You move some weights around.
You check the box.

But here’s the uncomfortable question:

Are you actually training hard enough to make progress?
If you’ve hit a plateau, feel like your workouts are “meh,” or you’re not seeing the results you want, it’s time to dig into two key ideas:

RPE (Rate of Perceived Exertion)
Progressive overload
Most people are going through the motions. You don’t have to be most people.

 
🧠 What Is RPE?
RPE stands for Rate of Perceived Exertion — basically, how hard an exercise feels on a scale from 1 to 10.

RPE 1–4: Easy. You could do this all day.
RPE 5–6: Moderate. You’re working, but not really challenged.
RPE 7–8: Hard, but manageable. You’ve got 2–3 good reps left in the tank.
RPE 9–10: Max effort. You’re either at or near failure.
For most strength work, training in the RPE 7–9 range is the sweet spot for real adaptation. That means pushing yourself hard enough that the last couple reps are challenging — but not sloppy.

 
🚨 Why This Matters
If you’re always training at an RPE 5 or 6 — meaning you stop sets way before you’re challenged — you’re not giving your body a reason to adapt.

Your muscles won’t grow.
Your strength won’t increase.
Your cardio capacity won’t improve.
Effort drives progress.
And it’s not about ego lifting — it’s about being honest with yourself.

 
🧱 The Role of Progressive Overload
Once you’re hitting the right intensity (RPE), you need to progress over time.

That could mean:

Adding weight
Doing more reps
Improving form or control
Reducing rest time
Increasing overall volume
Even small changes over weeks and months add up. If your program looks and feels the same as it did 3 months ago, that’s a red flag.

Your body adapts to what you ask of it — and it needs new challenges to keep adapting.
 
🔄 The RPE Trap: Too High, Too Often
Important note:
Training at RPE 10 all the time is a fast track to burnout or injury.

The best programs (like the ones I build for clients at South Boston Strength) alternate intensity across the week and across phases. You might push one day, back off the next, and then build back up over time.

You don’t need to go all-out every session. You just need to train with purpose.

 
✅ How to Use RPE Starting Today
Next time you train:

Ask yourself: “How many more quality reps could I have done?”
If the answer is “5+”… go heavier.
If the answer is “1–2”… you’re in the zone.
Track it — and aim to slightly progress next time.
 
💬 Final Thought: Work Smarter, Push Harder, Grow Faster
If you want results, you need more than just “showing up.”
You need intentional effort — the kind that challenges your body and your mind.

That’s where smart programming, progressive overload, and honest intensity come in.
And if you’re not sure whether you’re really training hard enough — that’s exactly what a coach is for.

 
Ready to train with intention and finally see results that stick?
Book a free consultation with South Boston Strength today — and let’s build a program that pushes you (just enough) to become the strongest version of yourself.