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RPE and Strength Gains: A Meta-Analysis
Season 1
A recent meta-analysis and follow-up study investigated the optimal rating of perceived exertion (RPE) for strength gains in powerlifting. Surprisingly, the research found no significant relationship between RPE and strength gains when load was controlled. However, the studies showed that training in a lower RPE range (4–6) produced similar strength gains to slightly higher RPEs (7–9), while higher RPEs (10) led to increased fatigue with no added benefit. Therefore, for most lifters aiming for maximal strength, training within an RPE of 5-8 is recommended. Higher RPE training might be beneficial during specific phases like the off-season or pre-competition for muscle growth and heavy load practice.
Published on 10 months, 3 weeks ago