Why You Aren’t Seeing Results from Your Workouts
And how the rate of perceived exertion can help.
There are few things more frustrating than working as hard as you can without any noticeable results. You may be surprised to learn that working as hard as you can may actually be part of the problem. Fortunately, a basic understanding of the rate of perceived exertion (RPE) can help you realize one or two of the mistakes that might be contributing to your plateau.
What is RPE?
The rate of perceived exertion is how hard someone feels they are working, or how much energy they feel they are exerting. The most common way to measure RPE is a simple scale of 1–10; 1 being a low feeling of energy expenditure, and 10 being the highest. On this scale, a light jog might be considered a 3–4, while a sprint would feel like a 9–10.
The important thing to remember about RPE is that just because you feel as though you’re exerting a lot of energy, it doesn’t mean you actually are (i.e. perceived exertion ≠ actual exertion). This means progression may have stalled because your body is not accurately measuring the intensity of your workouts, thereby expending less energy than you realize. The closer your perceived exertion is to your actual exertion, the easier it will be for you to effectively plan a workout that helps you reach your goals.
Here are three ways to minimize the difference between your perceived and actual exertion:
Use Proper Rest Times
Between each set of any exercise, rest times can be anywhere from 30 seconds to 5 minutes. Without sufficient rest, the next set might feel too taxing to complete. However, with an extra minute or two of rest, you will be able to expend more energy on the next set by using better form with more reps.
Remember that rest times vary based on the individual and their goals. A very general rule for resistance training is shorter rests when training for muscle endurance and hypertrophy, and longer rests when training for strength and power.
Recover Between Workouts
Forcing yourself through difficult workout after difficult workout hinders your progress. If proper recovery time is not given between workouts, you will start a session with lower energy, and feel as though you’re working harder than you truly are. This mistake can not only be avoided by taking some rest days, but also by choosing a variety of workouts.
Not every session needs to feel as difficult (not as high on the RPE scale) as possible. For example, rather than making every workout a 10 on the RPE scale, mix it up with some sessions at a 3–6 energy output, and just one or two per week at an 8–10 energy output.
Fuel Your Body
Perhaps you’ve had plenty of rest, yet you still feel sluggish or weak during a workout. A body that is not properly fueled going into a workout will not have the energy needed to complete an optimal training session. Our body’s fuel, of course, is food.
Food intake needs are different for each person, but there are general rules we can all follow. A good starting point is to make sure each meal contains all of the macronutrients (carbs, fats, and protein) and plenty of micronutrients (vitamins and minerals). Balanced, unprocessed foods will give your body the lasting energy it needs.
Keep these tips in mind when planning your workouts, and, most importantly, don’t give up on your goals!
