What is the Borg Scale of Perceived Exertion
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By Sal | September 2, 2009
There are a number of RPE scales but the most common are the 15-point scale (6-20), and the 9-point scale (1-10).
15 Point Scale
- 6 - 20% effort
- 7 - 30% effort - Very, very light (Rest)
- 8 - 40% effort
- 9 - 50% effort - Very light - gentle walking
- 10 - 55% effort
- 11 - 60% effort - Fairly light
- 12 - 65% effort
- 13 - 70% effort - Somewhat hard - steady pace
- 14 - 75% effort
- 15 - 80% effort - Hard
- 16 - 85% effort
- 17 - 90% effort - Very hard
- 18 - 95% effort
- 19 - 100% effort - Very, very hard
- 20 - Exhaustion
10 Point Scale
- 0 - Nothing at all
- 1 - Very light
- 2 - Fairly light
- 3 - Moderate
- 4 - Some what hard
- 5 - Hard
- 6
- 7 - Very hard
- 8
- 9
- 10 - Very, very hard
Frankly, I don’t rely on RPE scales. With the exception of clients who are on medications that control heart rate, RPE is unwieldy and too subjective to use with the vast majority of clients. And for a self-evaluation tool, I have a dim view of people’s ability – fitness professionals included - to honestly and subjectively assess their own workouts.
It is just as easy to take a client’s heart rate, which in just 10-seconds, without any need for analysis is always going to provide more accurate feedback.
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Topics: Personal Trainer Coaching, Training Education, Training Philosophy | 1 Comment »
One Response to “What is the Borg Scale of Perceived Exertion”
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4:08 pm on September 21st, 2009
Really I use this all time with my clients and their heart rate is bang on to the RPE I think if it is explained properly it can be an amazing tool for CPT to use.