Borg Scale Rating of Perceived Exertion

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
9 Very light
11 Light
13 Somewhat hard
15 Hard
17 Very hard
19 Extremely hard
20 Maximal Exertion