Autoregulation & RPE: How to Adjust Training on the Fly
TL;DR: RPE (Rate of Perceived Exertion) lets you match intensity to daily readiness. Use RPE 7-9 for most working sets to balance progress and recovery.
Autoregulation lets you match load to daily readiness so you keep progressing without overshooting fatigue.
Core concepts
- RPE/RIR aligns effort to how many reps are left in the tank.
- Use load drops or rep targets to stay within RPE 7–9 on compounds.
- Cap failure work to isolations and finishers.
Practical use
- Top set @8, then back-off sets -5 to -10% load for volume.
- Adjust within a range: e.g., 3×5–7 reps @8—pick load that hits RPE today.
- Track sleep/stress; if recovery is poor, stay at lower end of the rep range.