The Basics: Measuring Intensity – Gym Edition

What is the best way to measure intensity when weight training in the gym? Why is it important? Can we not just train and guess our way through it?

Measuring exercise intensity is important to ensure that you are working at the appropriate load for the activities you are completing. Every session cannot be at maximum intensity, but you also need to make sure you’re actually putting effort in throughout the sessions. There are many different ways we can measure intensity, but we need to make sure you understand the method you’re using. Taking a stab in the dark at the number based on what others rate will not help you figure out what the intensity is for you.

Method 1: RPE – Rating of Perceived Exertion

Rating of Perceived Exertion analyses your individual understanding of how challenging the sessions was for you. The idea is to consider how taxing the activity was on your muscles, your heart/lungs and any other physical components. In the gym, the RPE scale is typically rated from 1 to 10, with 1 recording very light activity, and 10 referencing maximum effort activity. See the list below for the full run down of the RPE Scale.

• 1 = Very Light Activity: Hardly any exertion, but more than activities like sleeping or watching TV.
• 2 – 3 = Light Activity: Feels like you can maintain for hours. Easy to breathe and carry a conversation.
• 4 – 6 = Moderate Activity: Breathing heavily, can hold a short conversation. Still somewhat comfortable, but becoming noticeably more challenging.
• 7 – 8 = Vigorous Activity: Borderline uncomfortable. Short of breath, can speak a sentence.
• 9 = Very Hard Activity: Very difficult to maintain exercise intensity. Can barely breathe and speak very few words.
• 10 = Max Effort Activity: Almost impossible to continue. Completely out or breath, unable to talk. Can’t maintain for more than a very short time.

Method 2: RIR – Repetitions in Reserve

This method requires insight from the person completing the session, regarding their ability to foresee their own capacity restrictions. The aim is to only exercise to a point where you have a pre-determined number of repetitions “left in the tank”. This can allow you to work just below your maximal intensity, however, can be challenging if you are unsure what your maximal capacity is. When using this method, you may need to complete a maximal repetition test at a given weight to determine your true capacity, so that continuing you will be able to ascertain that you are working closer to the required repetitions in reserve.* See the list below for the run down of an RIR scale

• 0 = Maximal effort, failure
• 1 = ~1 repetitions short of failure
• 2 = ~2 repetitions short of failure
• 3 = ~3 repetitions short of failure
• 4 = ~4 repetitions short of failure
• 5 = ~5 repetitions short of failure

*This may come across as complex, challenging, or terrifying – please don’t stress. We will cover testing in a future article.

Knowing how challenging the exercises are for you when you first start exercises can be extremely useful when working out if you are progressing with your program. There may come a time where you feel as though the number of repetitions or dumbbell / machine weight doesn’t feel like it’s moving, even though you are sticking to your programming. Understanding how intense the exercise feels can also be a measure of improvement. Even though you’re at the same weight, does the number of repetitions being completed feel as challenging as it did at the start? Do you need to take less rest between sets than you did previously?

There are many ways that we can measure intensity in the gym. This article outlines two of the more popular and more easily accessible measures. It will take time for you to be able to determine what measure will work best for you. It may be one of these, or it may be something else entirely! Allow yourself to test out new experiences to find out what helps you get the best out of your training.