Auto-Regulation & RPE for Strength Training

(Part 1 of the RPE Series)

Are You Training at the Right Intensity?

Do you ever find yourself wondering if you’re pushing hard enough in an exercise? Maybe you’re unsure if you should add more weight, do another rep, or stop before your form breaks down.

Understanding how hard you should train is one of the biggest challenges in strength training and in climbing. If you train too hard, you risk overtraining and injury. If you train too easily, you leave progress on the table. So how do you find the balance?

This is where auto-regulation and RPE (Rate of Perceived Exertion) come in. Instead of following a rigid plan that doesn’t account for daily fluctuations in energy, auto-regulation allows you to adjust your training in real time based on how your body feels.

This blog will break down:

• What auto-regulation is and why it matters for strength training.

• How RPE and Reps in Reserve (RIR) help you train at the right intensity.

• When to stop a set to get the best results without burning out.

• How to adjust your session based on how you feel.

Strength without strategy is wasted effort—let’s train smarter.

What is Auto-Regulation in Strength Training?

Auto-regulation is a self-adjusting training approach that modifies workout intensity based on how you feel on a given day.

Instead of forcing yourself to lift a specific weight or hit a prescribed number of reps no matter what, you adjust based on your actual performance in the moment.

Why does this matter? Because your strength fluctuates daily.

Factors like:

• Sleep & Recovery: If you have poor sleep it results in lower power output in your sessions. 
• Fatigue & Stress: If you are under-recovered or had a stressful week it also results in lower power output. 
• Nutrition & Hydration: If your body is not appropriately fueled, you won't have enough energy to bring your full self to workout.

A rigid training plan doesn’t account for these variables. Auto-regulation allows you to push when strong and pull back when fatigued without sacrificing long-term progress.

What is RPE and How Does it Work?

RPE means Rate of Perceived Exertion.

RPE is a subjective way to measure how hard you’re working on a scale of 1 to 10. You assign a number to the feeling on intensity in an exercise (or even to the end of a session). This scale was originally created for endurance exercise, but because of it's practical uses, it is now a common approach to strength training. 

RPE Scale:

• 1-3 → Super light, warm-up or recovery work.
• 4-6 → Moderate effort, still several reps left in the tank.
• 7-8 → Hard but controlled, could do 2-3 more reps.
• 9 → Very hard, could maybe do 1 more rep.
• 10 → Max effort, no more reps possible.

Why RPE is More Effective Than Fixed Percentages

Most common strength programs use percentages (e.g., 85% of your 1-rep max for 5 reps). The problem? Some days, 85% might feel easy (RPE 7), and other days it might feel like a near max effort (RPE 9).

Example:

• You plan to lift 225 lbs for 5 reps at 85% of your max.
• On a good day, it feels like RPE 7—you could add weight.
• On a fatigued day, it feels like RPE 9—you should drop weight slightly.

This flexibility ensures consistent intensity without grinding through bad reps.

However, RPE isn’t perfect—it can be influenced by:

• Music & Environment (Lifting with a hype crew vs. alone).
• Altitude & Temperature (Hot gyms feel harder).
• Nutrition & Sleep (Under-fueled = everything feels heavier).

This is why experience matters—you’ll get better at judging RPE over time.

Reps in Reserve (RIR): Another Auto-Regulation Tool

RIR (Reps in Reserve) is another way to measure intensity—it tells you how many reps you could have done beyond your set. You can easy create a relationship between RPE and RIR, such as below:

• RPE 8 ≈ 2 RIR → You could do 2 more reps before failure.
• RPE 9 ≈ 1 RIR → You could do 1 more rep before failure.
• RPE 10 ≈ 0 RIR → You could do no more reps—this is max effort.

Example Using Pull-Ups:

• You planned 5 reps at RPE 8, but you grind through rep 4.
• You stop early instead of forcing a bad rep.
• If reps feel too easy, you add weight to match the RPE needed for the set. 

Using RPE & RIR together ensures that every set is challenging without pushing into unnecessary fatigue.

When to Stop a Set: Technical Failure vs. True Failure

Here are a few ways to know when to stop a set or an exercise. Some of these have different applications, so make sure you match the intent to the correct exercise. 

These can also help you better understand RPE and RIR. 

1. Technical Failure (Preferred for most strength work) 

Definition: Stopping a set when form starts to break down—even if you could do more reps.
Best For: Strength, skill-based training, and injury prevention.

Example:

• Deadlift → If you're aiming for 5 reps but your back starts rounding on rep 4 → STOP.
• Pull-Ups → Your shoulders elevate and elbows flare → STOP.

2. Volitional Failure (True muscle failure)

Definition: Continuing a set until your muscles physically cannot complete another rep.
Best For: Hypertrophy (muscle growth), not necessary for strength work.

Example:

• Dumbbell Press → You try to press but get stuck mid-rep.
• Biceps Curls → You attempt a rep, but the bar won’t move.

3. Velocity Loss (Speed decrease - Best for explosive training)

Definition: Stopping when bar speed or movement slows significantly.
Best For: Explosive power & fast-twitch training.

Example: Power Pull Ups → First 3 reps are explosive, but by rep 4, you've slowed down → STOP.

How to Adjust a Strength Session Based on RPE

Since we know that the body shows up differently each day, how do we gauge where we are at? The best way is to assess energy at the beginning of the session and adjust expectations. 

Step 1: Use Your Warm-Up to Gauge Energy Levels

• If you feel sluggish/tired: Add extra warm-up sets before hitting your main lifts. Often times, this can fire the nervous system enough to help us get over the slug hump. 
• If warm-up weights feel heavy: Change your expectations and accept that today is an off day. Reduce weight to match intensity for the reps and sets assigned. 
• If you feel strong: Know that today is a good day and that you are seeing progress. Stick to the plan or increase weight slightly.

Step 2: Adjust the Load Based on RPE

• If RPE is too high → Drop weight slightly.
• If RPE is too low → Add weight or increase reps.

Step 3: Modify The Session If Necessary

• Adjust session Length: If you're just not feeling good, consider cutting your session short and start working on recovery. 
• Rest more between sets: Sometimes all you need is more rest between sets and between exercises, consider adding a few more minutes to each round, or go by feel. 
• Eat snacks: An input of energy can drastically change how we feel. Consider eating a snack during your warm-up or during rest times. This might be all you need to finish the workout. 

Final Thoughts: Trust the Process, Train Smart

Using RPE & auto-regulation means training with intent, not ego.

🎙 Next in the RPE Series: How to apply RPE to hangboarding & climbing drills.

Until then, train smart, listen to your body, and push when it counts.