September 9, 2009

The Borg Scale is a method to measure perceived exertion that personal trainers and strength coaches can use to determine a clients’ intensity level.  Research has shown that accurately using a Rate of Perceived Exertion (RPE) scale correlates to training heart rate, percentage of VO2 max and breathing rate.

There are a number of RPE scales but the most common are the 15-point scale (6-20), and the 9-point scale (1-10).

15 Point Scale

• 6 – 20% effort
• 7 – 30% effort – Very, very light (Rest)
• 8 – 40% effort
• 9 – 50% effort – Very light – gentle walking
• 10 – 55% effort
• 11 – 60% effort – Fairly light
• 12 – 65% effort
• 13 – 70% effort – Somewhat hard – steady pace
• 14 – 75% effort
• 15 – 80% effort – Hard
• 16 – 85% effort
• 17 – 90% effort – Very hard
• 18 – 95% effort
• 19 – 100% effort – Very, very hard
• 20 – Exhaustion