Adherence
Intra-set Rating of Perceived Exertion (RPE) and Repetitions in Reserve (RIR) predictions are significantly more accurate when made closer to muscular failure (9 RPE) compared to earlier in the set (6 RPE) during squat, bench press, and deadlift exercises.
When using RPE or Reps in Reserve (RIR) to guide your training, do not rely on your feeling at the beginning of the set. Your ability to accurately predict how many reps you have left is significantly worse when you are far from failure (e.g., 6 RPE). To use RPE effectively, make your assessment when you are close to failure (e.g., 9 RPE), as this is when your perception of effort aligns best with actual performance.
These results suggest that intra-set RPE ratings are more accurate closer to failure on all three exercises
Why this rating
Small sample size (n=10), short-term acute study, counterbalanced order but limited generalizability to untrained populations.
Source
Proximity To Failure And Repetitions Per Set Effect Rpe Accuracy In The Squat, Bench Press, And Deadlift
Nicholas M. Sautter et al. · Medicine & Science in Sports & Exercise · 2019
DOI 10.1249/01.mss.0000563313.87191.c2
Related findings · Adherence
- Regular physical activity (at least 150 minutes/week of moderate-intensity) reduces all-cause and cardiovascular mortality by 20-30% and lowers the risk of type 2 diabetes by 25-35%.Strong
- Increasing physical activity from a sedentary lifestyle to an active one in middle adulthood significantly reduces the risk of coronary events compared to remaining sedentary.Strong
- Resistance exercise is the only intervention capable of consistently restoring muscle function and strength in sarcopenia, partially overcoming age-related anabolic resistance.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →