RPE vs %-Based Training: Which System Should Coaches Use?

What Is %-Based Training?

Percentage-based training prescribes load relative to an athlete’s 1RM (one-rep max).
Example: 5×5 @ 80% of 1RM squat.

Benefits

• Clear structure: Every set, rep, and load is predictable.

• Great for progressions: Linear, block, and wave loading thrive with fixed percentages.

• Easier for beginners: Athletes learn what different intensities feel like.

Limitations

• 1RM changes weekly: Fatigue, stress, sleep, and nutrition shift daily readiness.

• Testing issues: Many athletes don’t test true 1RM often or accurately.

• Lack of autoregulation: The load doesn’t adapt to how the athlete feels that day.

What Is RPE Training?

RPE is an autoregulated system where athletes rate how hard a set feels on a 1–10 scale.
Example: 3×5 @ RPE 7 → 3–4 reps left in the tank.

Benefits

• Adjusts to daily readiness: Perfect for in-season or high-stress periods.

• More individualized: Two athletes doing the same work don’t need the same load.

• Great for advanced athletes: Helps manage fatigue and avoid overshooting.

Limitations

• Requires skill: Athletes must learn to judge effort honestly.

• Harder to track at scale: Unless your software captures RPE consistently.

• Less predictable progressions: Loads may vary session to session.

So… Which System Should Coaches Use?

The real answer: Use both.

When %-Based Training Works Best

• Off-season strength blocks

• Hypertrophy or volume phases

• Novice/intermediate athletes

• When athletes are well-recovered and training consistently

• Powerlifting and weightlifting cycles

When RPE Works Best

• In-season training with fluctuating fatigue

• High-skill or elite athletes

• Sessions after travel, stress, or tournaments

• When you want to avoid grinding reps and manage load more precisely

• Mixed training environments (team + remote athletes)

Most modern S&C coaches blend both systems:

Percentages for structure. RPE for autoregulation.
Together they form a smarter, safer training plan.

The Problem: Tracking Both Systems Can Get Messy

If you’ve ever run an RPE-heavy program or mixed percentages across dozens of athletes, you know the headache:

• Athletes forget to write RPE.

• Loads don’t match the intended stimulus.

• Coaches spend hours recalculating percentages.

• Progressions become inconsistent.

When you’re managing teams, remote clients, or full rosters, spreadsheets or generic fitness apps fall apart quickly.

Where Modern Coaching Software Makes the Difference

A smart S&C platform should help you:

• Build blocks using either %-based or RPE targets

• Auto-calculate athlete loads

• Track RPE feedback in real time

• Adjust next-week volumes based on readiness

• Compare planned vs. actual performance

• Keep training intensity consistent across the whole team

This is exactly where PeakPlan comes in.

How PeakPlan Helps You Coach Smarter (Whether You Use RPE or %-Based)

PeakPlan is designed for S&C coaches, not general fitness users. It supports both systems natively:

✓ %-Based Progressions That Auto-Update

Set a 4-week block, choose your percentages, and PeakPlan updates the load for each athlete based on their latest tested or estimated 1RM.

✓ RPE-Driven Sessions That Autoregulate

Athletes log real-time RPE, and PeakPlan shows you whether the session matched your intended intensity.

✓ Intelligent Insights for Each Athlete

You see trends like:

• “Athlete consistently overshoots RPE.”

• “Loads dropped 12% this week due to fatigue.”

• “Program stimulus mismatch on lower-body day.”

✓ Works for Teams, Remote Clients, and Individuals

One platform for the entire roster.

Final Verdict

Neither RPE nor %-based training is superior.
The best coaches master both and use software that helps them apply the right method at the right time.

If you want to manage training smarter, track athlete readiness, and build programs that actually reflect how your athletes feel, PeakPlan gives you the tools to do it.

Try PeakPlan When You’re Ready to Coach Smarter

PeakPlan is launching soon, and once it’s live, you’ll be able to:

• Build RPE-based or %-based programs

• Track athlete feedback effortlessly

• See readiness + insights in one place

• Save hours every week on planning