RPE Tracking & Logging

Rate of Perceived Exertion (RPE) is one of the most valuable tools for strength training, but Garmin Connect doesn’t support it. LiftTrack’s RPE Tracking & Logging allows you to set RPE targets before workouts and log actual RPE after each set for intelligent training management.

What Is RPE?

RPE (Rate of Perceived Exertion) is a scale from 1-10 that measures how hard a set felt:

RPE 10 - Maximum effort, couldn’t do another rep
RPE 9 - Could do 1 more rep
RPE 8 - Could do 2 more reps
RPE 7 - Could do 3 more reps
RPE 6 - Moderate effort, could do 4+ more reps

Why RPE Matters

RPE provides crucial information that weight and reps alone can’t:

Daily Performance Variation

Your strength varies day-to-day based on:

Sleep quality and duration
Stress levels and recovery
Nutrition and hydration
Training fatigue from previous sessions

RPE accounts for these variations automatically.

Prevent Overtraining

If your RPE is higher than expected at a given weight, it might indicate:

Insufficient recovery from previous training
Approaching overtraining state
Need for deload or rest day
Nutrition or sleep issues

Optimize Training Load

RPE helps you:

Adjust weight based on how you feel
Modify volume when performance is off
Push harder when you’re feeling strong
Avoid injury by respecting high RPE days

RPE Target Setting

Before your workout, set RPE targets for each exercise:

Strength Training (RPE 8-9)

For maximum strength development:

Main lifts - RPE 8-9 for working sets
Heavy compounds - RPE 8-9
Power movements - RPE 7-8

Hypertrophy Training (RPE 7-8)

For muscle growth:

Compound movements - RPE 7-8
Isolation work - RPE 8-9
Volume work - RPE 6-7

Technique Work (RPE 5-7)

For skill development:

Form practice - RPE 5-6
Speed work - RPE 6-7
Volume accumulation - RPE 6-7

RPE Logging

After each set, log your actual RPE:

Quick Logging

Tap RPE button after completing the set
Select RPE from 1-10 scale
Automatic recording in workout history
Visual feedback comparing target vs. actual

RPE Insights

LiftTrack analyzes your RPE data to show:

RPE trends over time for each exercise
Target vs. actual RPE comparisons
Performance patterns based on RPE
Recovery indicators from RPE data

Advanced RPE Features

RPE-Based Progression

Use RPE to guide progression:

If RPE is lower than target - Consider increasing weight
If RPE is higher than target - Consider reducing weight or volume
Track RPE trends to identify when to progress
Automatic suggestions based on RPE patterns

RPE and Volume Management

RPE helps manage training volume:

High RPE days - Reduce volume to prevent overreaching
Low RPE days - Can handle more volume safely
RPE-based deloads - Automatically suggest deloads when RPE is consistently high
Volume recommendations based on RPE trends

RPE and Recovery

Monitor recovery through RPE:

Elevated RPE at same weights indicates poor recovery
RPE trends show recovery status over time
Recovery recommendations based on RPE data
Deload suggestions when RPE is consistently high

Real-World Benefits

Train Based on Feel

RPE allows you to adjust training based on how you feel, not just what the program says.

Prevent Overtraining

Catch overreaching early by monitoring RPE trends and adjusting training accordingly.

Optimize Performance

Push harder on good days and back off on bad days, maximizing long-term progress.

Improve Autoregulation

Learn to listen to your body and train at appropriate intensities for each day.

Integration with Garmin

RPE data integrates with your Garmin workouts:

Set RPE targets before syncing to watch
Log RPE after completing sets on watch
Track RPE trends alongside weight and rep data
Complete training picture with all variables

Get Started

Ready to train smarter with RPE? Download LiftTrack and start tracking Rate of Perceived Exertion to optimize your strength training performance.