Q&A with Coach Kim: How Hard Should I Be Working Out? (Understanding Intensity & the RPE Scale)

One of the most frequently asked questions I receive is this,

“Coach Kim, how do I know if I’m working out hard enough, or too hard? How do I know what intensity zone I should be in?”

Here’s the truth: how hard you work out directly impacts your results, recovery, and ability to stay consistent long term. And it’s not just about pushing harder every time. In fact, smarter often beats harder, especially when you’re training for strength, longevity, and energy after 50.

Let’s break it down.

What is the RPE Scale?

RPE stands for Rate of Perceived Exertion, a fancy term for how hard a workout feels to you.

It’s a scale from 1 to 10, where:

• 1 = very light effort (sitting in a chair)
• 10 = maximum effort (you’re gasping for air and can’t continue)

It’s simple, personal, and powerful.

No heart rate monitor required, just honest body awareness.

Why RPE Matters

Your RPE helps you:

• Adjust your intensity based on how your body feels that day
• Avoid burnout or overtraining (especially if you’re already tired or stressed)
• Train in the right zone for your specific goals (fat loss, endurance, muscle gain, recovery)
• Make progress without injury

Think of RPE as your built-in GPS for fitness. It helps you course-correct in real time, whether you’re lifting weights, walking, or doing cardio.

What Zone Should I Be In?

Here’s a quick guide to help you match your RPE zone with your workout goals:

• RPE Level
• Effort
• Feeling
• Purpose

1–2 Very Light; Easy stroll, can talk easily, recovery, warm-up, active rest

3–4 Light to Moderate; Comfortable, light sweat, full conversation Walking, long, low-intensity cardio.

5–6 Moderate to Somewhat Hard; Breathing heavier, can talk in short sentences: fat-burning zone, sustainable cardio.

7–8 Hard; Breathing hard, hard to talk, strong effort. Strength training, intervals, circuits.

9–10 Very Hard to Max Effort; Gasping, short bursts, can’t sustain long HIIT, sprints, max lifts.

Most of your workouts should fall within the 5–7 range, challenging yet sustainable. That’s where change happens without burnout.

Why You Should Journal Your RPE

Tracking your RPE in your workout journal gives you insight over time. You’ll notice patterns like:

• “I felt stronger today than I did last week.”
• “That workout felt like a 7 two weeks ago, but now it’s a 5!”
• “I was super stressed and didn’t recover as well from an RPE 8 workout.”

This awareness helps you train smarter, recover better, and stay consistent, which is the real secret to results at any age.

Coach Kim’s Tip:

Some Days, You’re a 10. Some Days, You’re a 4—Both Count. Your intensity may vary from day to day, and that’s okay.

You don’t need to be at your max every time. In fact, you shouldn’t be. Listening to your body and adjusting your effort is a sign of maturity and wisdom, not a sign of weakness. Progress is built through consistency, not perfection.

The best workout isn’t always the hardest one; it’s the one that’s smartest for where you are today.

Understanding and using the RPE scale empowers you to:

• Move with intention
• Train in alignment with your goals
• Protect your body from burnout or injury
• Celebrate every level of effort you show up with

So next time you train, take a moment to check in:

“How hard am I working, really?”

And then? Journal it. Learn from it. Grow through it.

That’s how we build strength for life, one smart, intentional workout at a time.

Want help using RPE to maximize your results? Join the K Factor Online Fitness Coaching Programs or follow along with daily motivation and tips on The K Factor Fitness and Health for Life Facebook, Instagram, and YouTube.

Let’s keep moving forward, strong, intelligent, and steady.

Disclaimer: The information provided in this blog is for general informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified healthcare professional with any questions regarding your health, medical conditions, or the use of any products or strategies mentioned in this post.