--- title: "Maximize Your Workouts: How RPE and PBT Can Help You Train Smarter" description: Want to take your workouts to the next level? Learn how Rating of Perceived Exertion (RPE) and Percentage Based Training (PBT) can help you train smarter and more effectively. Plus, find out how video footage can enhance your progress tracking. Get expert tips and start optimizing your training today! image: https://www.reponestrength.com/hubfs/weightroom-2.jpg --- [![RepOne Logo_White](https://www.reponestrength.com/hubfs/RepOne%20Logo_White.png)](https://www.reponestrength.com) - [Teams](https://www.reponestrength.com/strengthos-1-0) - [Connected Products](https://www.reponestrength.com/connected) - [VBT](https://www.reponestrength.com/tether-0) - [EStack](https://reponestrength.com/estack) - [Flywheel](https://www.reponestrength.com/kratos) - [RepOne Connected](https://www.reponestrength.com/connected) - [Education](https://academy.getrepone.com/) - [Blog](https://www.reponestrength.com/repone-blog) - [Knowledge Base](https://www.reponestrength.com/repone-knowledge-base) - Contact - [Contact Us](https://www.reponestrength.com/contact-us) - [Event Sponsorship](https://www.reponestrength.com/contact-us-0) - [Login](https://coach.reponestrength.com) [Buy Now](https://www.reponestrength.com/repone-products) Education # Maximize Your Workouts: How RPE and PBT Can Help You Train Smarter [Javad Bakhshinejad](https://www.reponestrength.com/repone-blog/author/javad-bakhshinejad) May 5, 2023 --- ### **Rating of Perceived Exertion** As far as subjective scales go RPE is most widely used. The rating of perceived exertion is a scale from 1 - 10 where an individual will rate the perceived difficulty of their set or exercise.   Proximity to failure is the most common approach to RPE implementation. The RPE value will correspond with reps left in the tank or reps in reserve (RIR) after the cessation of a set or exercise. For example, if one were to rate their set a RPE 6 they would have 4 reps in the tank.   Simple equation to calculate RPE: **10 - RIR = RPE RATING**   Physical sensations that can have an effect on RPE are increased heart rate, increased breathing rate, increased sweating, and muscular fatigue.    At RPE 5 or below, the likelihood of accurately assessing reps remaining decreases significantly, so we recommend using the scale at or above RPE 5.5. ### **Percentage Based Training (PBT)** Ten years ago, autoregulation in strength training was much less common. PBT was the traditional approach to individualizing programming. PBT involves implementing training intensities based on a percentages of a tested 1 rep max or a projected 1 rep max.    The drawbacks of percentage based training are that changes in daily performance aren’t accounted for per session. Even though percentage based training has limitations, it is still a highly effective tool to implement. ### **Video** Video footage can be used to visually examine the speed and quality of the set. Video is most valuable when RPE and footage is logged together to measure technical progress, ease of execution, and performance. [Education](https://www.reponestrength.com/repone-blog/tag/education) ## Similar posts Company News ### [RepOne Sensor is now RepOne Tether ($30 off for a limited time)](https://www.reponestrength.com/repone-blog/repone-tether) RepOne Sensor has undergone a significant transformation and is now RepOne Tether. With improved features and performance, this Velocity Based... Jordan Berke Nov 15, 2023 Education ### [Maximizing Your Training Results with VBT: How RepOne Sensor's Data Tracking Can Improve Performance and Guide Real-time Adjustments](https://www.reponestrength.com/repone-blog/vbt-training-uses) Learn how to optimize your training with Velocity-Based Training (VBT) using RepOne Sensor. Track data such as mean velocity, velocity-loss, and peak... Javad Bakhshinejad Apr 21, 2023 Education ### [Choosing the Right Sensing Method for Velocity Based Training: A Comparative Analysis](https://www.reponestrength.com/repone-blog/choosing-the-right-sensing-method-for-velocity-based-training-a-comparative-analysis-intro) Explore the strengths and weaknesses of different sensing methods used in Velocity Based Training (VBT), including Linear Position Transducers (LPT),... Jordan Berke May 25, 2023 ### Subscribe to get the newest content right to your inbox! 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[Powered by Atlas - a B2B SaaS HubSpot theme](https://www.kalungi.com/atlas-hubspot-theme-for-b2b-saas-software) ```json { "@context" : "https://schema.org", "@type" : "BlogPosting", "author" : { "@type" : "Person", "name" : "Javad Bakhshinejad", "url" : "https://www.reponestrength.com/repone-blog/author/javad-bakhshinejad" }, "dateModified" : "2023-05-05T15:00:00.612Z", "datePublished" : "2023-05-05T15:00:00.000Z", "headline" : "Maximize Your Workouts: How RPE and PBT Can Help You Train Smarter", "image" : [ "https://www.reponestrength.com/hubfs/weightroom-2.jpg" ], "mainEntityOfPage" : { "@id" : "https://www.reponestrength.com/repone-blog/maximize-your-workouts-how-rpe-and-pbt-can-help-you-train-smarter", "@type" : "WebPage" }, "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "url" : "https://www.reponestrength.com/hubfs/new_RepOne%20Logo_White_Open.png" }, "name" : "RepOne Strength" } } ```