Adherence
Using Rating of Perceived Exertion (RPE) for load prescription in resistance training yields small but probabilistically favorable strength gains compared to fixed percentage of 1RM loading, while producing equivalent hypertrophy.
If you are struggling to progress with fixed percentages, try switching to RPE. Instead of lifting 80kg for 8 reps, pick a weight that feels like a 7-8 on a 1-10 scale (where 10 is failure). If you hit the reps easily, increase the weight next session; if you miss reps, decrease it. This approach yielded slightly better strength gains in trained men over 8 weeks compared to fixed percentages, with no difference in muscle growth.
Both loading-types are effective. However, RPE-based loading may provide a small 1RM strength advantage in a majority of individuals.
Why this rating
Randomized controlled trial with counterbalanced groups, though underpowered for statistical significance between groups (n=21), with strong effect size probabilities.
Source
RPE vs. Percentage 1RM Loading in Periodized Programs Matched for Sets and Repetitions
Eric R. Helms et al. · Frontiers in Physiology · 2018
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