EP 98: Are You Lifting Heavy Enough? 3 Ways to Know (RPE, Rest Times & Rep Speed)

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Are you really lifting heavy enough to make progress? In this video, Dr. Alyssa Olenick shares three simple checks — RPE, rest times, and rep speed — to see if your training intensity is high enough to build strength, muscle, and endurance in the gym.

You’ll learn:

• How to use **RPE (Rate of Perceived Exertion)** to choose the right weight

• Why your last reps should slow down if you’re lifting close enough to failure

• How needing the *full rest period* is a sign your weights are heavy enough

• How increased focus and effort indicate the right training intensity

• Tips for beginners vs. experienced lifters when applying RPE

This video is for:

• Beginners learning how to train with RPE

• Lifters stuck in a plateau

• Athletes wanting to push harder safely and effectively

Related videos:

🎥 How to Choose the Right Weight: https://bit.ly/4bQirzU

🎥 Make Progressive Overload More Fun: https://bit.ly/3RiDSRN

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Time Stamps:

0:00 - Introduction

0:25 - Underload/underestimate

0:50 - Are your reps slowing down?

2:12 - Do you need the full rest period?

3:35 - Does your lift require focus?

5:03 - Lift within the comfort of your skill

5:35 - Wrap up

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