Do I need to go hard or go home?

Do I need to go hard or go home?

Do you leave every workout feeling you could have done more?

Do you leave every session feeling like absolute jelly?

Well let me tell you this, you shouldn’t feel like any of the above (most of the time).

The only time you should ever feel like you could have done a lot more is on a deload week which is a planned recovery/light lifting week.

The only time you should feel like absolute jelly is when you’re going for max lifts or hitting a 9/10 out of 10 on the RPE scale (which shouldn’t be all the time).

What is the RPE scale? Let me explain below…

Rating of Perceived Exertion (RPE) is a way to measure how intense an exercise is being performed.

If you are working at a 10/10 on the RPE scale, then this means you should not be able to get any more reps out of your working set.

If you are working at a 5/10 this means you could have roughly performed 5 more reps after you finished your set.

Hopefully that paints a clear picture.

It’s important to remember that what feels like a 7/10 one week could feel like an 8/10 the other even if it’s the same weight/reps/sets.

RPE is subjective and will never be fully accurate but it’s one of the better proved methods to measure how much intensity you’re bringing and ultimately its better than just saying ‘that was hard’ or ‘that was easy’.  

It provides us with some context and in the long run this will help you progress within your training by getting stronger.


This week what I want you to do is during your next training session when you log how much weight you lifted on each exercise. Next to this put a number between 1-10 and use the RPE scale above as a reference.

We then want you to repeat it again the week after but this time make sure you check what RPE you was on the week before to see if you could push yourself a little harder.

Once you have done this drop us an email ( or DM us on Instagram (@rikfitdc) with what you have done for the past 2 weeks and we will review it for you.

If you would like to know more about the RPE scale in a bit more depth then follow the link below to get your education on:

If you feel you may need some further help with how to do this then click on the link below to book a call with us!

We are here to BREAK THE CYCLE!

Hope you have a great day,

Ben Mannion
Head Coach
RikFit Dynamic Coaching

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