RESOURCE LIBRARY
RPE Cheat Sheet – Learn How to Train With the Right Intensity
The RPE Cheat Sheet (Rate of Perceived Exertion) is a simple guide designed to help you understand how hard you should be working during your workouts. Instead of guessing whether a set was challenging enough, RPE allows you to measure training intensity based on how many reps you have left in reserve.
This printable cheat sheet explains the RPE scale used in strength training and hypertrophy programs, helping you identify the difference between warm-up effort, productive training sets, and true near-failure work.
If you want to build muscle, improve strength, and make sure your workouts are actually producing results, learning how to use RPE in the gym is a powerful tool.
Inside this free guide you’ll learn:
• What the RPE scale means
Download the RPE Cheat Sheet and start training with clearer intent and better progression.
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RPE Cheat Sheet description: A concise reference to help athletes and coaches quickly translate perceived exertion into actionable training decisions. This cheat sheet defines RPE scales commonly used in strength and conditioning and bodybuilding—RPE 1–10 and the Reps-in-Reserve (RIR) interpretation—providing clear guidance on target effort, typical rep ranges remaining, and recommended load adjustments.
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Ready to lift, shape, and fire up your glutes?
This Free Glute Day Workout is designed to help you build strength, tone, and confidence no gimmicks, just results. You’ll target all areas of your glutes with science-backed training techniques that actually work.Whether you train at home or in the gym, this session will challenge you.
Perfect for women who want to feel strong, sculpted, and empowered every time they train.
TRAINING TOOLS
Ready to lift, shape, and fire up your glutes?
This Free Glute Day Workout is designed to help you build strength, tone, and confidence no gimmicks, just results. You’ll target all areas of your glutes with science-backed training techniques that actually work.
Whether you train at home or in the gym, this session will challenge you.
Perfect for women who want to feel strong, sculpted, and empowered every time they train.
Having trouble working out how to balance those macros?
Fill in the gaps in your diary with this useful Macro Cheat Sheet Tool.
What food is dominant in each Macronutrient, plus Combination Macronutrients.
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Having trouble working out how to balance those macros?
Fill in the gaps in your diary with this useful Macro Cheat Sheet Tool.
What food is dominant in each Macronutrient, plus Combination Macronutrients.
NUTRITION TOOLS
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The Strong Starter Pack is designed to give you a clear, practical starting point for building strength, structure, and consistency. Inside, you’ll find a simple lower body training session, foundational mindset principles, and a sample high-protein meal to support performance and recovery. It’s not about doing everything perfectly — it’s about understanding what matters, applying it consistently, and starting to train with intention rather than guesswork.
STARTER SYSTEMS
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Over the years I’ve coached athletes, transformation clients, and women stepping into their first photoshoots and competitions.
The difference between people who stay stuck and people who transform isn’t talent.
It’s alignment between:
training
nutrition
recovery
lifestyle
This short guide introduces the framework I use with athletes inside KG Performance.
Think of it as a blueprint for how serious physiques are actually built.
ATHLETE EDUCATION
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RPE Cheat Sheet description: A concise reference to help athletes and coaches quickly translate perceived exertion into actionable training decisions. This cheat sheet defines RPE scales commonly used in strength and conditioning and bodybuilding—RPE 1–10 and the Reps-in-Reserve (RIR) interpretation—providing clear guidance on target effort, typical rep ranges remaining, and recommended load adjustments.