Borg Scale Rating of Perceived Exertion

Workout Intensity Hits: 15470

The Borg Scale of perceived exertion is a great way to determine the intensity of your workout. 

Printable borg scale pre chart.

  Download printable Borg Scale (pdf format)

  Download printable Borg Scale (Word format)

 

Here are some good reasons to use this scale.

  • It is good if you are taking HR altering medications

 

  • It helps you "listen to your body

 

  • It provides an accurate gauge of approaching fatigue

 

  • It is a widely validated, reproducible tool for monitoring intensity

It is recommended that you exercise within a range of 12-16.

 

Borg Scale Chart

 

Rating How Hard you are Exercising
6 No, exertion at all
7 Very, very light
8  
9 Very light
10  
11 Light
12  
13 Somewhat hard
14  
15 Hard
16  
17 Very hard
18
  
19 Extremely hard
20 Maximal Exertion