#053 - Use RPE over PR’s, especially if you are over 40
If you’re over 40 and still training with the same mindset you had in your 20s or 30s, it might be time to rethink your approach.
A common mistake I see is people using old personal bests (PBs) as the benchmark for what they should be able to do today. Whether it’s the weight you lifted last week or your fastest 5K time, there’s an assumption that performance is fixed—that if you did it once, you can repeat it on demand.
That’s simply not how the body works.
Performance isn’t static. It fluctuates daily based on a range of variables: sleep quality, nutrition, hydration, stress levels, recovery, and even life demands outside the gym. You might have hit a PB just last week, but that doesn’t guarantee you’re capable of the same output today.
This is where RPE—Rate of Perceived Exertion—becomes one of the most valuable tools in your training.
RPE shifts the focus from chasing numbers to listening to your body. Instead of forcing yourself to match a previous performance, you assess how hard something feels in the moment and adjust accordingly. That flexibility becomes increasingly important as we age, because those daily variables tend to have a greater impact on how we perform.
Personally, I train very much on feel. I usually have a structure to my week—three strength sessions, two cardio sessions, and one high-effort “sell-out” session where I push close to my limit. But that plan isn’t rigid.
If my hardest session comes around and I feel great, I go for it.
If I feel off—low energy, fatigued, not mentally sharp—I adjust. I might switch it with a lighter session or even take the day off altogether. That’s not a lack of discipline; it’s intelligent training.
In fact, as I write this, I’m sitting in the gym having made exactly that decision. Today was meant to be a heavy squat session. But my legs feel tired, and my energy is low. So instead of pushing through and forcing it, I’ve chosen to rest.
Why?
Because I know tomorrow’s session will be better as a result.
There’s a bigger picture here. Training isn’t about proving something on any given day—it’s about consistency over time. Pushing heavy weights when your body isn’t ready doesn’t make you tougher; it increases your risk of injury. And for what?
We’re not training for a single moment. We’re training for longevity, health, and sustained performance.
Knowledge tells us what to do. Experience tells us when to do it.
Learning to listen to your body—and having the confidence to adjust your plan accordingly—is one of the most important skills you can develop as an athlete over 40.
So be smart. Train with intent. Use RPE as your guide.
And most importantly, listen when your body speaks.
Thank you
James Culmer-Shields