One of the biggest mistakes people make in the gym is misunderstanding what true intensity actually feels like.
You’ll often hear terms like:
- RPE 7
- RPE 8
- “Leave 2 reps in reserve”
- “Work close to failure”
But how do you actually know if you’re working to the prescribed intensity?
Because if you aren’t given exact numbers – and you’ve never experienced true failure before – then realistically, you’re just guessing.
What Is RPE?
RPE stands for Rate of Perceived Exertion.
In strength training, it’s commonly used to describe how close you are to muscular failure on a set.
For example:
- RPE 6 = Plenty left in the tank
- RPE 7 = Could perform roughly 3 more reps
- RPE 8 = Could perform roughly 2 more reps
- RPE 9 = Maybe 1 rep left
- RPE 10 = Complete failure – absolutely nothing left
The issue is that most people have never actually experienced a true RPE 10.
And because of that, they massively underestimate how much they’re capable of.
What True Failure Actually Looks Like
I’ve tested this multiple times with clients in face-to-face sessions.
A set programmed as:
- 10 reps @ RPE 8
..has sometimes turned into:
- 15–17 reps when pushed to actual failure.
One client even managed 31 reps once we pushed beyond what they “thought” failure was.
31 reps.
That means the original weight selected was nowhere near challenging enough to stimulate the level of growth or adaptation we were aiming for.
And this happens more often than people realise.
Most people stop sets because:
- It gets uncomfortable
- The burn kicks in
- The movement slows down
- They mentally check out
Not because the muscle has actually failed.
There’s a massive difference between:
“This feels hard”
and
“I physically cannot complete another rep with proper form.”
Why This Matters
If you constantly train too far away from the prescribed intensity:
- You leave progress on the table
- You reduce training stimulus
- You need more unnecessary volume
- Sessions become longer than they need to be
- Strength and hypertrophy progress slows down
This is one of the biggest reasons people feel like they’re:
- “Training hard”
- Spending hours in the gym
- Staying consistent
…but not progressing the way they should be.
Intensity matters.
The Safest Way to Learn True RPE
If you want to understand what true failure feels like, do it safely.
The best way is through:
- Machine-based exercises
- Stable movement patterns
- Lower-risk accessory work
Examples:
- Seated row
- Leg extension
- Hamstring curl
- Standing cable curl
- Chest press machine
These exercises allow you to push hard without placing yourself in a dangerous position.
What NOT to Do
Do NOT take high-risk compound lifts to complete failure.
Avoid testing true RPE 10 on:
- Deadlifts
- Back squats
- Barbell bench press alone
- Olympic lifts
The fatigue and injury risk is simply not worth it.
The goal is to learn the feeling of true muscular failure safely — not destroy yourself.
The Reality About Training Volume
Here’s something most people don’t realise:
A lot of programs include more volume than necessary simply because coaches know most people won’t push hard enough.
Sometimes extra sets are less about optimisation…
and more about insurance.
Insurance against:
- Undertraining
- Poor intensity
- Lack of effort
- Misjudged RPE
If every working set was genuinely performed at the correct intensity, many people would need far less overall volume to progress.
For a large percentage of lifters:
- 1–2 truly hard working sets
performed at the correct RPE
is more than enough to create growth.
But that only works if the intensity is real.
Sometimes Less Is More
People often think more volume equals more progress.
More exercises.
More sets.
More time in the gym.
But in reality:
better quality usually beats more quantity.
If you truly learn how to work to the prescribed intensity:
- Your sessions become more effective
- You stimulate more adaptation
- You recover better
- You spend less wasted time training
The goal isn’t just to train harder.
It’s to train accurately.
Because if you’re not truly working to your prescribed RPE…
you’re probably just guessing.
