Rating of perceived exertion is a way of determining effort during physical activity based on the own opinion. It can be used to determine and adjust workout intensity and, thus, optimize training based on each person's particular circumstances and goals. It is based on individual, subjective experience and not on objective measurements such as heart rate, which is most commonly used to monitor physical exertion. However, rating of perceived exertion is a real-time assessment and has the advantage of not requiring any monitoring equipment, even though these are now very common. Other advantages of assessing rating of perceived exertion are: Simplicity: Adaptability to any type of workout; Allows for adjustment of workout intensity in real time; Contributes to better body awareness. The Borg scale The first scale for rating of perceived exertion was developed by Gunnar Borg, a Swedish physiologist, in the 20th century. This scale, which has a high correlation with heart rate, has values from 6 to 20, where 6 represents no exertion (theoretically 60 heartbeats per minute) and 20 represents maximal exertion (theoretically 200 heartbeats per minute): 6 – No exertion 7 – Extremely light exertion 8 – 9 – Very light exertion 10 – 11 – Light exertion 12 – 13 – Slightly intense exertion 14 – 15 – Intense exertion 16 – 17 – Very intense exertion 18 – 19 – Extremely intense exertion 20 – Maximal exertion A score between 12 and 14 on this scale represents moderate or mildly intense training. Using the rating of perceived exertion scale Although it is an individual assessment of physical exertion in a specific circumstance, t his individual perception reflects physiological indicators during workout such as: Respiratory rate Heart rate Muscle performance Sweat production It also reflects the individual overall state and is affected by internal and external factors like: Sleep quality Fatigue and stress Nutrition and hydration Motivation and focus on exercise Environmental conditions (temperature, humidity, among others) Throughout a workout, whatever it may be, using these scales and rating perceived exertion allows you to increase or decrease training intensity in real time based on defined goals . Concluding The rating of perceived exertion is a simple and useful tool for monitoring activity and adjusting workout intensity. It helps improve body awareness and understand the external and internal effects on individual performance , promoting autonomy and safety during exercise, respecting individual limits. Source Borg G. Borg’s perceived exertion and pain scales. Human Kinetics: 1998. Ozemek C, Bonikowske A, Christle J, Gallo P. ACSM's Guidelines for exercise testing and prescription, 12ª Ed. Wolters Kluwer Health; 2025. Author : Hugo Vieira Pereira (exercise physiology) Meet the sports medicine center clinical team from Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
