In this overview of subjective assessments, Coach Joe dissects RPE, RIR, Anchoring, and Proximity to Failure, explaining how to integrate these concepts effectively within the Raw Strength programming.

Additionally, research indicates that training to failure (RPE 9-10) isn't necessary to achieve optimal results. So, you'll note that the Raw Strength programming often incorporates training ranges of 6-8 RPE to maximize benefits while minimizing negative outcomes.

If you feel you need more familiarity with RPE, we've included an optional Anchoring Week to provide additional exposure to RPE scales before progressing to Week 9 of the programming.

Use the WODprep graphic to help you better gauge your RPE (Rate of Perceived Exertion) and RIR (Reps In Reserve). Remember, it’s all based on how you’re feeling in the moment. So, if you managed 10 reps at RPE 8 yesterday, that might change the next day if you're fatigued and can only do, say, 5 reps.

TERMS

RPE (Rate of Perceived Exertion) - A subjective rating out of 10 that assesses the perceived difficulty of the current exercise and provides actionable context on your performance.

RIR (Reps in Reserve) - Another subjective assessment that enables you to determine, in real-time, how many reps you have left before reaching total failure. To make it easy, with raw Strength we essentially combine RIR into RPE.

Anchoring - Calibrating your RPE scale by taking a set to failure and aligning your initial perception of effort (RPE rating) with the actual intensity level on the RPE scale.

Proximity to Failure - indicates how close you are to reaching muscular failure during an exercise. It relates to both Reps in Reserve (RIR) and Rate of Perceived Exertion (RPE).