Mastering RPE: How to Use Heavy Singles to Optimize Strength Training and Track Progress
Introduction
When it comes to programming effective strength training sessions, the way you prescribe intensity can make or break an athlete’s progress. One of my go-to methods is using RPE-based protocols, particularly starting workouts with a heavy single at an RPE 8 or 9. This approach doesn’t just give you insight into an athlete’s current state of readiness—it also sets the tone for the rest of the session.
In this post, I’ll walk you through how I use RPE 8-9 singles as both a barometer of performance and a foundation for programming. We’ll explore why RPE is such a valuable tool, how a heavy single can reveal key insights into an athlete’s progress, and how to adjust programming to match real-world conditions. Whether you're a coach or an athlete, understanding this method will allow you to train smarter and achieve better results. Plus, I’ve included a downloadable RPE-to-Percentage Conversion Chart to help you bridge the gap between RPE and percentage-based programming.
Quick Rundown of RPE: Understanding the Key to Smarter Strength Training
When it comes to strength training, precision matters. Whether you’re looking to build raw power, improve athletic performance, or maintain peak condition during a training block, your success depends on the ability to prescribe and adjust training loads effectively. That’s where RPE (Rating of Perceived Exertion) comes into play.
RPE is one of the most effective tools for tailoring workouts to the athlete’s current readiness, allowing for adjustments based on how they’re feeling that day. But what exactly is RPE, and why is it my favorite method for prescribing loads? Let’s break it down.
What Is RPE?
RPE, or Rating of Perceived Exertion, is a scale that helps athletes gauge how hard they’re working during a given set. It’s a simple yet powerful way to regulate training intensity based on how an athlete feels, rather than relying purely on rigid percentages of their max lifts.
The RPE scale is used most often in strength training with numbers ranging from 6 to 10, each representing a different level of effort. Here's a closer look at the scale:
RPE 6:
The last rep of the set moves fast and doesn’t require maximum effort.
You could easily perform 3 or more reps if needed.
Breathing remains steady and recovery between sets feels effortless.
RPE 7:
The last rep still moves quickly, but you’re now working at max effort to maintain bar speed.
You’ve got about 3 reps left in the tank.
Breathing is slightly labored, but you recover quickly.
RPE 8:
Bar speed begins to slow noticeably during the final rep.
You’re approaching your limit with around 2 reps left in reserve.
Breathing becomes more difficult to manage.
RPE 9:
Bar speed grinds to a crawl, requiring maximum focus and effort.
There’s only 1 rep left in the tank before failure.
Breathing is heavy, and you need extended rest to recover.
RPE 10:
This is an all-out, maximal effort. The bar moves slowly, and you’re grinding through the rep with everything you’ve got.
You have 0 reps left in reserve, meaning you’ve hit your limit.
Fatigue is overwhelming, and it takes considerable time to catch your breath.
By assigning a number to each set based on how it feels, RPE allows you to adjust your training dynamically. Unlike percentage-based programming, which assumes consistent performance, RPE factors in daily fluctuations like fatigue, recovery, and stress levels.
Why Use RPE? 3 Major Benefits
There’s a reason why RPE has become my go-to method for prescribing training loads. Its flexibility and adaptability make it an invaluable tool for athletes of all levels. Here are three key benefits of using RPE in strength training:
1. Real-Time Adaptability
Every athlete knows that not every training day feels the same. Some days, you’re well-rested, focused, and ready to crush PRs. Other days, fatigue, stress, or lack of sleep can weigh you down. RPE allows for real-time adjustments based on how the athlete feels that day.
Instead of forcing a specific percentage of their max lift, which might be too heavy (or too light) depending on external factors, RPE ensures that athletes are training at the right intensity. This helps maximize gains while minimizing the risk of injury or burnout.
2. Tracks Progress Effectively
One of the standout features of RPE is its ability to act as a built-in progress tracker. For example, if you regularly hit an RPE 8 single at the start of your workout, you can chart how that weight changes over time. As it improves, it’s a clear sign that your program is working.
This makes RPE an invaluable tool not just for programming, but also for monitoring performance trends and identifying when it’s time to pivot, deload, or adjust your training block.
3. Balances Stress and Recovery
Training hard is important, but training smart is crucial. By listening to your body and prescribing loads based on perceived exertion, you’re more likely to avoid overtraining while still stimulating progress. RPE helps athletes strike the perfect balance between pushing limits and giving their bodies time to recover.
For example, an RPE 8 set will challenge your muscles and nervous system without leaving you overly fatigued, making it easier to maintain consistency across your training block. This consistency ultimately leads to better long-term results.
Why I Recommend RPE
When it comes to writing programs for athletes, RPE offers a level of precision and adaptability that other methods simply can’t match. It’s a dynamic system that adjusts to the athlete’s readiness, allows for better load management, and provides valuable insights into performance trends over time.
In the next sections, we’ll dive into how I use RPE in my training programs—specifically how I incorporate RPE 8-9 singles as a standalone measure of an athlete’s current performance or as a foundation for prescribing loads later in a session. But first, if you’re ready to master RPE for your own training, I’ve created a free downloadable resource to get you started.
The Heavy Single as a Barometer of Performance
One of my favorite ways to use RPE in strength programming is by prescribing a heavy single at the start of a workout. This isn’t a max effort lift—far from it. Instead, it’s a controlled, high-intensity single rep that serves as both a training tool and a performance tracker.
When your training program shifts away from a focus on top-end strength, these RPE-based heavy singles can be a game-changer for maintaining performance and monitoring progress. Let’s dive into why I use this approach and how it can benefit athletes of all levels.
Why Use a Heavy Single in Non-Strength Phases?
Heavy singles are often associated with peaking for competition, but they can be just as valuable during phases where the focus shifts away from top-end strength. For example, in general physical preparation (GPP) phases or training blocks where the emphasis is on fixing imbalances, improving movement patterns, or building work capacity, heavy singles can help you:
Maintain Strength:
Strength is a “use it or lose it” quality. Even if you’re not prioritizing max effort lifts, performing a heavy single ensures that you’re keeping your strength levels intact. By staying familiar with heavier loads, you can avoid the significant drop-off in performance that sometimes occurs during non-strength-focused phases.Track Progress:
A heavy single at RPE 8 or 9 provides a snapshot of where your strength stands. By logging these singles consistently, you can track how much of your top-end strength is being maintained—or how much might be lost—throughout the training block.Build Resilience:
Even in phases where the focus is on other aspects of training, exposing your body to near-maximal effort helps maintain neural efficiency and mental readiness for heavier loads later on. It’s a simple but effective way to stay “competition-ready” without overloading your system.
How I Program Heavy Singles
When programming heavy singles, I tailor the RPE prescription based on the athlete’s experience level and goals. Here’s how I approach it:
RPE 8 for Strong, Experienced Athletes
For more experienced lifters, an RPE 8 heavy single is often enough to stimulate the nervous system and maintain strength. These athletes typically have a better understanding of their body and can accurately gauge effort at submaximal loads.
Why RPE 8?
It allows them to handle heavier weights while leaving enough in the tank to avoid excessive fatigue or burnout during non-strength phases.
RPE 9 for Inexperienced Athletes
For newer or less experienced athletes, I’ll program a heavy single closer to an RPE 9. This is because many beginners tend to perceive more effort at lighter loads, which means they may need to work closer to their max to achieve the same stimulus.
Why RPE 9?
It provides a realistic challenge while still being manageable for athletes who are still building their ability to accurately gauge their effort levels.
What to Expect with Heavy Singles
One critical aspect of using heavy singles is managing expectations. Over the course of a non-strength training block, it’s perfectly normal for the heavy single to drop slightly. Fatigue from other types of training (like volume work, accessory exercises, or conditioning) can affect top-end performance.
Here’s what I tell my athletes to keep in mind:
Strength Maintenance, Not PRs:
The goal of these heavy singles isn’t to set personal records. Instead, they’re meant to act as a barometer, giving us insight into how well the current training block is working.
Fluctuations Are Normal:
It’s common for the heavy single to drop slightly over time. This doesn’t mean you’re “getting weaker”—it simply reflects the shift in training focus.When to Pivot Back to Strength Work:
If the heavy single drops too far, it’s a sign that the current block has run its course. This could mean it’s time to shift back to a strength-focused phase to rebuild top-end capacity.
Practical Example: How It Works
Let’s say I’m working with an experienced athlete in a GPP phase. I prescribe an RPE 8 single on the back squat at the start of one workout each week. Week after week, we chart the weight they can handle at this effort level.
If their single stays consistent (or even improves), we know the GPP phase is effective without significantly compromising strength.
If their single starts to drop off dramatically, we know it’s time to pivot—perhaps by reintroducing more compound lifts, heavier loads, or a new training block focused on rebuilding strength.
For a beginner, I might prescribe an RPE 9 single on the deadlift, ensuring they’re getting the intensity they need while still practicing proper technique and bar control.
Why This Matters
Incorporating RPE-based heavy singles into your training program isn’t just about lifting heavy weights. It’s about training smarter. These singles give us valuable data on an athlete’s readiness and progress while helping maintain strength even during phases where it’s not the primary focus.
By tailoring the intensity to the individual (RPE 8 for experienced lifters, RPE 9 for beginners), we can ensure that every rep counts and that athletes are set up for long-term success—no matter the phase of training they’re in.
The Heavy Single as a Starting Point for a Protocol
While heavy singles can act as a standalone barometer of performance, they also serve another powerful purpose: providing a foundation for the rest of a workout. By beginning a session with an RPE 8-9 single, you create a highly personalized starting point for subsequent work sets. This approach is both flexible and effective, making it one of my favorite ways to structure training programs for athletes.
Why Percentage-Based Programming Falls Short
Many strength programs rely on percentage-based intensity prescriptions. While this method has its merits, it’s not without its flaws. Percentage-based programming assumes a fixed “max” as the benchmark for calculating loads. However, this approach doesn’t take into account the athlete’s day-to-day fluctuations in readiness or fatigue.
Here’s the problem:
Feeling Fresh? You Might Be Undershooting:
On a day when the athlete is well-rested and feeling strong, they might be capable of handling more than the percentages suggest. This means they’re leaving progress on the table by training below their capacity.Fatigued? You Might Be Overshooting:
Conversely, if the athlete is carrying fatigue—whether from previous sessions, poor sleep, or life stress—the prescribed percentages could push them into unsafe or ineffective territory.
This is where RPE-based programming shines. By using an RPE 8-9 single as a starting point, you’re tailoring the workout to the athlete’s actual condition on that specific day, not what their performance was weeks or months ago.
Using a Heavy Single as the Base
Starting with a heavy single sets the tone for the workout. After the athlete establishes their RPE 8-9 single, that load becomes the benchmark for their subsequent work sets.
Here’s how this works in practice:
Establish the Single:
At the start of the session, the athlete works up to a heavy single at RPE 8-9. This should be challenging but not max effort—leaving 1-2 reps in reserve.Use It as a Foundation:
Once the single is logged, you can calculate the weights for the rest of the workout. For example:Back-Off Sets: Drop the load by 10-20% and perform rep work (e.g., triples, sets of 5, or higher rep ranges depending on the phase).
Accessory Work: Use the single as a reference to program other related lifts, ensuring they align with the athlete’s current capacity.
Adjust On the Fly:
If the athlete’s single is higher or lower than expected, it automatically adjusts the intensity for the rest of the session, ensuring the workout remains productive and appropriately challenging.
Examples of Protocols
For Intensity-focused blocks of training
Start the protocol by working up to an RPE 8 or 9 single in the chosen exercise.
From there, drop the weight by a certain amount and continue hitting sets until fatigue accumulates and your RPE escalates to a 9. If you make a larger drop, you’ll accumulate more volume with a lower average intensity. If you make a smaller drop, you’ll accumulate less volume with a higher average intensity. I usually pick drops between 5 and 10 percent. With some athletes I’ve even prescribed multiple drops.
For Building Strength and Volume:
Start the protocol by working up to an RPE 8-9 single in the chosen exercise.
From there, we prescribe a larger weight drop, somewhere in the ball park of 15-25%. You can then prescribe a number of reps to the set, or just tell the athletes to hit as many reps as possible while maintaining a certain RIR. I’ll prescribe AMRAPs here with a note to keep 1-2 RIR. In either case, you need to put a cap on the total work somehow. This can be certain % drop in the number of reps performed each set, or even a simple time cap on the protocol with a rest prescription.
Why This Approach Works
Using an RPE 8-9 single as the foundation for a workout offers several advantages:
Day-Specific Programming:
Unlike percentage-based programming, this approach accounts for the athlete’s state on the day of the workout. Whether they’re fresh or fatigued, the loads automatically adjust to match their capacity.Better Fatigue Management:
By starting with a single and calculating subsequent loads from there, you reduce the risk of overreaching on days when the athlete isn’t at their best.Real-Time Feedback:
The RPE single serves as immediate feedback on how the athlete is performing that day. If their single is higher than expected, it’s a sign they’re progressing. If it’s lower, it might indicate fatigue or the need for a deload.
Why Singles Matter
Even when the primary focus isn’t on top-end strength, starting a workout with a heavy single offers a blend of precision and adaptability. It ensures that every session is tailored to the athlete’s readiness while maintaining a high level of intensity.
For coaches, this method also simplifies programming. Instead of guessing how much an athlete can handle based on past performance, you’re basing the session on real-time feedback—making your program more responsive and effective.
Observing Heavy Singles for Progress and Signs of Decay
RPE 8-9 singles are more than just a way to personalize a workout—they also act as a diagnostic tool for tracking an athlete’s progress over time. By carefully monitoring these singles across multiple sessions, you can gain valuable insights into how well the athlete is responding to the current training block and whether it’s time to make adjustments.
Tracking Performance Trends
When you chart an athlete’s RPE 8-9 singles over the course of a training cycle, patterns begin to emerge. These patterns can tell you a lot about how the athlete’s body is adapting to the demands of their program:
Signs of Progress:
If the weight the athlete can lift for an RPE 8-9 single is gradually increasing, or at least staying consistent, it’s a strong indicator that the training block is delivering effective adaptations. In this scenario, the current program is working, and there’s no immediate need for changes.Signs of Plateau:
If the weight stagnates for multiple sessions, it could mean the athlete has reached a plateau. This doesn’t necessarily mean the block isn’t working—it might just be a sign that progress is slowing as the athlete nears the limits of their adaptation.Signs of Regression:
If the weight starts to decline, it’s a red flag. This usually indicates that the athlete has fully accommodated to the current stress, and the program is no longer providing the necessary stimulus to drive improvement. Regression could also mean that fatigue is accumulating faster than the athlete can recover, signaling a need for a deload or a pivot to a new block.
Why Monitoring RPE Singles Is So Effective
One of the toughest parts of program design is knowing exactly when to change up the training stimulus. Push a block too far, and the athlete risks hitting a plateau or burning out. Change it too soon, and they might miss out on the full benefits of the current program.
By incorporating RPE 8-9 singles into every session, you’re essentially building in a real-time feedback system. These singles give you objective data on how well the athlete is coping with the demands of their training.
When to Pivot or Deload
Here’s how to use the data from RPE 8-9 singles to inform your programming decisions:
Maintain the Block:
If the singles are holding steady or trending upward, the athlete is still benefiting from the current block. Keep the program as-is and allow them to continue reaping those gains.Deload When Necessary:
If you notice the athlete’s performance declining slightly, it could indicate accumulated fatigue. A short deload period might be all that’s needed to restore their performance and get them back on track.Introduce Variation:
If the singles are stalling or regressing consistently, it’s likely time for a change. This could mean introducing new exercises, modifying the intensity or volume, or shifting to a different phase of training altogether.
Using the Heavy Single to Remove Guesswork
Traditionally, deciding when to pivot to a new block or take a deload has required a mix of intuition and guesswork. Coaches would look for indirect signs—such as athlete feedback, soreness levels, or lagging energy in the gym.
While these factors are still important, the RPE 8-9 single provides a concrete, data-driven way to assess progress. By monitoring how these singles evolve over time, you gain a clearer picture of when an athlete has maxed out the benefits of a block and when it’s time to shake things up.
The Bigger Picture
RPE singles aren’t just about testing strength—they’re a window into how the athlete’s body is responding to their training. By keeping a close eye on these metrics, you can stay one step ahead of plateaus and ensure the athlete is always training in a way that promotes growth.
For coaches, this approach removes much of the guesswork from program design. Instead of relying on vague indicators, you’re using hard data to make informed decisions. For athletes, it means more consistent progress and fewer frustrating plateaus.
Download: RPE-to-Percentage Conversion Chart
If you're an athlete or coach who’s used to percentage-based programming, transitioning to RPE can feel like stepping into uncharted territory. Questions like “What does an RPE 8 really mean in terms of weight on the bar?” or “How do I know if I’m lifting the right amount for a given RPE?” are common.
This is exactly why I’ve created a handy RPE-to-Percentage Conversion Chart—an essential tool that bridges the gap between RPE and traditional percentage-based training.
Why You Need This Tool
For athletes accustomed to %-based programs, figuring out how to work within the RPE framework can be a challenge. Here’s where this tool comes in handy:
Builds Confidence:
The chart provides you with an easy way to translate an RPE rating into a percentage of your 1-rep max (1RM). For example, if you’re asked to lift at RPE 8, you can quickly see that it’s roughly 80-85% of your 1RM.Sets Clear Expectations:
When you understand what percentage range an RPE represents, you can approach each workout with more clarity and focus. You’ll know exactly how heavy to go and won’t waste energy second-guessing yourself.Helps Bridge the Gap:
For athletes moving from percentage-based programs to RPE, this tool acts as a transitional resource. It allows you to “speak the language” of RPE while still leaning on familiar percentage-based calculations to ease the process.
What’s Included in the Download
A clear RPE-to-Percentage Conversion Chart that breaks down each RPE rating (6-10) and its corresponding percentage of 1RM.
A quick guide explaining how to use the chart during your workouts.
Tips for making adjustments when performance varies due to fatigue or recovery.
Insights into why percentages aren’t always perfect and how RPE offers a more flexible approach to training.
How This Chart Fits Into Your Training
This conversion chart isn’t just for beginners—it’s useful for anyone who uses RPE as a cornerstone of their programming. Whether you’re using RPE singles to monitor progress, prescribe rep work, or fine-tune your workouts, the chart will make your training more efficient and effective.
For example:
During a Heavy Single Protocol:
If your program calls for an RPE 9 single, the chart lets you estimate what percentage of your 1RM you should aim for. If your 1RM is 300 lbs, RPE 9 might translate to 90-92%, so you’d load around 270-275 lbs on the bar.For Rep Work Based on an RPE Single:
If you hit an RPE 8 single at 80%, the chart helps you calculate what percentage (and weight) to use for subsequent sets at RPE 7 or RPE 6.
Download the RPE-to-Percentage Chart
Ready to take the guesswork out of your training? Download the RPE-to-Percentage Conversion Chart and make your workouts smoother, more precise, and stress-free.
Conclusion
Using RPE 8-9 singles in your training program isn’t just about hitting a heavy lift—it’s about gathering data, fine-tuning your programming, and giving your body exactly the right level of stress to adapt and grow. Whether you’re using these singles to monitor progress during a training block or to adjust your workouts based on your daily readiness, this approach provides unparalleled flexibility and insight.
Remember, training isn’t about chasing numbers blindly. It’s about working smarter, adapting to your current state, and staying consistent over time. By using RPE strategically, you can take the guesswork out of your sessions and stay on track toward your goals.
Don’t forget to download the RPE-to-Percentage Conversion Chart to take your training to the next level. Whether you’re transitioning from percentage-based programming or just looking for a tool to refine your approach, this guide will help you optimize every session.
Keep training, keep learning, and keep progressing!