RPE-based deadlifts matched percentage training on half the volume
In short
With identical sets and reps and only the load prescription changed, deadlift 1RM rose 12.3 kg with RPE-based loading and 10.8 kg with percentage-based loading, a similar gain. The RPE group lifted 2,059 kg per session versus 4,496 kg, less than half the volume, and reported lower pre-session fatigue. The same strength gain came at a lower fatigue cost.
Lifters who picked their deadlift loads by rating of perceived exertion gained as much 1RM strength as lifters following fixed percentages, while moving far less total weight. The study by Young and colleagues appears in the Journal of Strength and Conditioning Research.
What was different between the groups?
Twenty-four participants in their twenties were randomized into RPE and percentage groups of 12, and 9 in each group finished. Both groups used identical sets and reps; only the load prescription differed. One group chose each day's weight to hit a target effort, the other lifted a set percentage of 1RM. Deadlift 1RM, grip strength and DXA body composition were tested before and after, and fatigue was tracked on a 100 mm scale throughout.
Half the volume, same 1RM gain?
- Deadlift 1RM: +12.3 kg for RPE, +10.8 kg for percentage. Both improved, with no meaningful difference between them.
- Volume per session: 2,059 kg for RPE versus 4,496 kg for percentage, more than double.
- Pre-session fatigue: 27.8 mm for RPE versus 32.7 mm for percentage; only the RPE group was lower.
- Right-hand grip strength rose 3.6 kg in the RPE group only, and body composition did not change in either group.
How should this change what you log?
The researchers expected RPE to win outright; it tied on strength. The practical difference is fatigue. Deadlifts are expensive to recover from, so getting the same 1RM gain on less volume leaves more room for squat and bench work. When you log a set on fairlift, note the RPE alongside weight and reps; rising loads at the same RPE show progress before you ever test a max. For more on balancing load and sets, see volume versus intensity.
Only 9 people per group completed the study. RPE also depends on honest ratings, so expect a calibration period where you compare your rating with the reps you actually had left.
Frequently asked questions
What is RPE-based training?
Instead of lifting a fixed percentage of 1RM, you set a target for how hard a set should feel and choose the load that matches it on the day.
Does RPE or percentage training raise deadlift 1RM more?
In a study using identical sets and reps, 1RM rose 12.3 kg with RPE and 10.8 kg with percentages, with no meaningful difference between groups.
How much less volume did the RPE group lift?
2,059 kg per session, less than half of the percentage group's 4,496 kg, yet their 1RM gains were similar.
Did RPE training affect fatigue?
Yes. Pre-session fatigue on a 100 mm scale was 27.8 mm in the RPE group and 32.7 mm in the percentage group, lower for RPE.
Source: PubMed