The perceived exertion scale is a simple way for you to recognize how hard you are working while you exercise (exercise intensity). It helps you evaluate your internal comfort zone, or “how you feel” during exercise with regard to the normal sensation of exertion, breathing, or even discomfort.

How do I use the perceived exertion scale?

To use the perceived exertion scale, take a moment to sense how you are feeling. Now relate that feeling to one of the numbers on the RPE scale. For example, sitting in a chair you might perceive to be a 0 “nothing at all” or very low effort on the perceived exertion scale. Walking at a moderate pace, you might perceive to be a 3 “moderate” or 5 “hard” effort on the perceived exertion scale. A perceived exertion effort of between 3 and 5 is the right target range for moderate intensity level aerobic exercise. It is advised that you do not exercise at “extremely hard” or at “maximal” effort. You should be able to talk as you exercise.

Rating of Perceived Exertion (RPE):*

0 Nothing at all

1 Very light

2 Light

3 Moderate

4 Somewhat hard

5-6 Hard 

7-8 Very Hard

9 Extremely Hard

10 Maximum Effort

* modified Borg scale

Important Note:

If you feel any of the symptoms listed below stop exercising right away:

• Chest pain such as pressure or burning
• Chest pain that goes to the shoulders or down the arm
• Extreme dizziness, feeling confused, or weak
• Extreme shortness of breath or trouble breathing

If any of the symptoms persist, seek medical assistance right away  or call 911.