The Internal Speedometer: How to Master Your Gym Intensity

When you think of a "high-intensity" workout, you might picture someone collapsed on the floor in a puddle of sweat. But real intensity is actually much more calculated. It’s about making sure the effort you’re putting in matches the goals of your workout.

But how do you measure effort without a lab coat or a bunch of expensive sensors?

Introducing Your Internal Speedometer: The RPE Scale

At Blind Side Strength, we use a tool called RPE, which stands for Rate of Perceived Exertion. It’s a simple 1–10 scale that measures how hard you feel you’re working. Instead of checking a heart rate monitor, you simply ask yourself: "On a scale of 1 to 10, how difficult was that?"

Here is how we break it down:

• RPE 1–3 (Active Recovery): Like a casual stroll. You can breathe through your nose and carry on a full conversation without pausing.
• RPE 4–6 (Moderate Effort): You’re officially "working." Your breathing is heavier, and while you can talk, you’d rather not. You could keep this up for a long time.
• RPE 7–8 (Vigorous): You are definitely pushing. Your breathing is deep, and you can only speak in short sentences. This is the "sweet spot" where most fitness progress happens!
• RPE 9–10 (Max Effort): A full-out sprint or a heavy lift. You cannot talk, and you can only maintain this for a few seconds.

Why RPE is Your Training Secret Weapon

Learning to use RPE is a skill, and once you master it, your training changes forever. Here’s why:

1. It’s Self-Adjusting: Life happens. If you didn't sleep well or you're stressed, a weight that usually feels like a "6" might feel like a "9." RPE allows you to adjust your intensity so you don't "fail" a workout—you just meet your body where it’s at that day.
2. It Prevents Injuries: Most injuries happen when we try to force a "Level 10" effort on a day when our body only has a "Level 6" to give. RPE gives you the green light to listen to your body’s warning signs.
3. No Gear Required: You don’t need a $500 watch to tell you how hard you’re working. Your nervous system is the most accurate sensor you own.

How Much is Left in the Gas Tank? Introducing RIR—RPE's "Sister!"

If a 1–10 scale still feels a bit abstract, it helps to think about your effort in terms of Reps in Reserve (RIR). Think of your energy like a gas tank: at the end of a set, ask yourself, "How many more reps could I have done if I absolutely had to?" If you finished your set and felt like you couldn't have done a single extra rep even if your life depended on it, that’s an RPE 10 (0 reps left). If you feel like you could have squeezed out exactly one more "clean" rep, you're at an RPE 9. For most of our training at Blind Side Strength, we aim for that "sweet spot" of RPE 8, which means you finish your set knowing you had about two solid reps left in the tank. If you feel like you could have done three or more reps quite easily, you're likely in the Moderate/RPE 7 range.

Learning to "Listen": The Biofeedback Loop

Not sure what your number is? During your rest periods, ask yourself these three questions to find your RPE:

• The Speed Test: Did my last few reps slow down significantly despite me trying to push fast? If yes, you’re likely at an RPE 8 or 9.
• The Form Test: Did I have to "cheat," wiggle, or lose my posture to finish? If yes, you hit RPE 10.
• The Focus Test: Could I have scrolled on my phone or held a long conversation during that set? If yes, your RPE was likely below a 5.

By using RPE, you stop guessing and start training with intention. Try it out! Next time you’re at Blind Side Strength, take a second after your hardest set to check your "gas tank." Did you hit that RPE 8 sweet spot, or did you have more left than you thought?