Saltire Strong

Rate of Perceived Exertion (RPE) is a term you’ve maybe seen tossed around in relation to strength training programs, but what does it mean, and why do people use it?

RPE is a subjective way to measure the intensity of an exercise, or how difficult it feels. There are a number of different scales out there to pick from. The one we use for strength training is based on how many more reps you have left in the tank at the weight you are currently using.

For example, an RPE of 10 means you’ve maxed out and can’t do another rep. Whereas an RPE of 7 means you could have done another 3 reps before hitting failure.

RPE can be assigned in a number of different ways:

🔘Each individual working set - Set 1 at RPE 6, Set 2 at RPE 7, Set 3 at RPE 8
🔘An average of the main working sets - 3 Sets of 10 at RPE 7
🔘An average of the entire workout - RPE of 7 for the session

The goals and needs of the client, and the intention of the program, will change how RPE is used.

So why use an RPE scale?

Here are a few reasons:

1️⃣ RPE helps you hit a desired rate of intensity each strength workout versus trying to lift a specific weight. Some days just feel harder than others (based on factors like sleep, nutrition, fatigue, etc.) and therefore influence how much weight you can lift that day for the same effort.

2️⃣ When working with a coach or trainer, using an RPE scale helps you “speak the same language” in terms of a set’s effort level, even when coaching remotely. As only you can know what's going on inside your body, this becomes an effective way to communicate that back to your coach.

3️⃣ Using RPE is an easy and effective way to periodize your training. Altering the target RPE session-to session, week-to-week, and/or month-to-month, may help you avoid potential burnout and injury.

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These breakfast tacos were dreamt up using the meal prep process that I recommend to keep things very simple. No recipe needed!

Here's the formula I use to create most of my meals in minutes: 1️⃣choose a protein source
2️⃣add a veggie or fruit
3️⃣add additional carb source (if you want)
4️⃣a tiny bit of fat
5️⃣spices, herbs, or peppers = done!

In this case, I knew I wanted breakfast tacos, so I chose Egg Beaters and the turkey crumbles as my sources of protein. Then, for the veggie addition, I thought the crunchy texture of red cabbage would complement the softer texture of the eggs and turkey. Corn tortillas are my additional carb source, and the clutch vehicle to hold all those tasty ingredients to get from the plate to the mouth. :) As for the fat, in this case, it comes in the form of the turkey crumbles and a tiny bit of olive oil spray. Lastly, the whole dish gets a kick of flavor from the most important ingredients--a little bit of cumin, lime, jalapeño, pico de gallo, and salt.This is all that is needed to assemble a bright, crunchy, colorful, and balanced breakfast. Made in 15 minutes, tops!

This recipe can be easily modified with other delicious taco fixings--a few slices of avocado, or a bit of cheese would be excellent additions. I used Egg Beaters to add protein without extra fat, but using regular eggs would be a great substitution, depending on your needs and preferences. Next time, I'd add another tortilla to spread out the taco filling a bit more. Mine were overstuffed, and I ended up eating with a fork!