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Rating of Perceived Exertion Scale

A simple way to determine exercise intensity


Updated May 20, 2014

Healthy black male personal trainer encouraging healthy female doing sit ups in the gym. Using smart phone exercise app
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There are a variety of methods for determining exercise intensity levels. Common methods include the‘talk test’, the target heart rate range and the Borg Rating of Perceived Exertion (RPE).

The following article, from the CDC, provides an explanation of the Rating of Perceived Exertion (RPE).

Perceived exertion is how hard you feel your body is working. It is based on the physical sensations a person experiences during physical activity, including increased heart rate, increased respiration or breathing rate, increased sweating, and muscle fatigue. Although this is a subjective measure, a person's exertion rating may provide a fairly good estimate of the actual heart rate during physical activity* (Borg, 1998).

Practitioners generally agree that perceived exertion ratings between 12 to 14 on the Borg Scale suggests that physical activity is being performed at a moderate level of intensity. During activity, use the Borg Scale to assign numbers to how you feel (see instructions below). Self-monitoring how hard your body is working can help you adjust the intensity of the activity by speeding up or slowing down your movements.

Through experience of monitoring how your body feels, it will become easier to know when to adjust your intensity. For example, a walker who wants to engage in moderate-intensity activity would aim for a Borg Scale level of "somewhat hard" (12-14). If he describes his muscle fatigue and breathing as "very light" (9 on the Borg Scale) he would want to increase his intensity. On the other hand, if he felt his exertion was "extremely hard" (19 on the Borg Scale) he would need to slow down his movements to achieve the moderate-intensity range.

*A high correlation exists between a person's perceived exertion rating times 10 and the actual heart rate during physical activity; so a person's exertion rating may provide a fairly good estimate of the actual heart rate during activity (Borg, 1998). For example, if a person's rating of perceived exertion (RPE) is 12, then 12 x 10 = 120; so the heart rate should be approximately 120 beats per minute. Note that this calculation is only an approximation of heart rate, and the actual heart rate can vary quite a bit depending on age and physical condition. The Borg Rating of Perceived Exertion is also the preferred method to assess intensity among those individuals who take medications that affect heart rate or pulse.

How to Use the Perceived Exertion Scale

While doing physical activity, we want you to rate your perception of exertion. This feeling should reflect how heavy and strenuous the exercise feels to you, combining all sensations and feelings of physical stress, effort, and fatigue. Do not concern yourself with any one factor such as leg pain or shortness of breath, but try to focus on your total feeling of exertion.

Look at the rating scale below while you are engaging in an activity; it ranges from 6 to 20, where 6 means "no exertion at all" and 20 means "maximal exertion." Choose the number from below that best describes your level of exertion. This will give you a good idea of the intensity level of your activity, and you can use this information to speed up or slow down your movements to reach your desired range.

Try to appraise your feeling of exertion as honestly as possible, without thinking about what the actual physical load is. Your own feeling of effort and exertion is important, not how it compares to other people's. Look at the scales and the expressions and then give a number.

6 No exertion at all
7 Extremely light
9 Very light - (easy walking slowly at a comfortable pace)
11 Light
13 Somewhat hard (It is quite an effort; you feel tired but can continue)
15 Hard (heavy)
17 Very hard (very strenuous, and you are very fatigued)
19 Extremely hard (You can not continue for long at this pace)
20 Maximal exertion

Paige Waehner. About.com’s guide to exercise, offers a simpler, light-hearted version of the RPE on her site.

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