Why We Ask, “On a Scale of 1–10, How Heavy Was That?”

You’ve probably heard one of us ask, “On a scale from 1 to 10, how heavy was that? 1 being a piece of cake, 10 being gut-busting.”

It might sound like small talk, but it’s actually one of the most important coaching tools we have.

This question is based on something called RPE (Rate of Perceived Exertion), and it gives us real-time insight into how your body is responding to your training on any given day.

Because here’s the truth: while we can guide and suggest weights, the only person who really knows how something feels is you.

Why Your Input Matters

When you ask, “What weight should I use?” we’re not guessing. We’re assessing. In just a few seconds, we’re filtering through several key factors to make the best recommendation for that moment:

• Training age: How long you’ve been training with us (or in general)
• Exercise complexity: Is it a simple drill or a complex, full-body movement?
• Tool used: Dumbbell vs barbell vs kettlebell. Each one challenges the body differently
• Personality type: Are you someone who likes to push hard, or are you more reserved?
• Movement familiarity: Is this a brand-new pattern or something you’ve done with great form before?
• RPE rating: How hard did that last set actually feel?
• Reps in reserve: Saying it was a 7 out of 10 might also mean, “I had 3 to 4 more reps in the tank.”
• Body language: Were you composed or wincing through the set?
• Speed of movement: Was it smooth and controlled, or clunky and labored?
• Verbal cues: Did you say, “That was hard!” or “Should I go heavier?”
• Mental and physical state: Did your day leave you drained or fired up?
• History: What did you lift last week when we did this same movement?

We take all of this into account, not just the number you give us, and use it to guide your training in a way that helps you stay safe, challenged, and on track.

It’s a Formula, but You’re the Constant

Finding the right resistance is like solving a small equation, and no two days look exactly the same. Some days you walk in ready to conquer everything in your path. Other days, you might just be proud you showed up.

That’s normal. That’s human.

And that’s why we rely on feedback like RPE to dial things in, set the right intensity, and help you make progress without burning out or breaking down.

The Big Picture

The more you train, the more in tune you become with your body. You’ll start to recognize when to push and when to pull back, when to go heavier and when to stick with solid form.

Our goal is never perfection. It’s progress. And progress can look like:

• Lifting more weight
• Moving with better control
• Recovering faster
• Showing up even when you didn’t feel like it

So next time we ask, “How heavy was that, 1 to 10?” know it’s not just a question. It’s a tool to help you move forward, one set at a time.