RPE, Tempo, & Entry Points in Weightlifting Rehab Programs

RPE, Tempo, & Entry Points in Weightlifting Rehab Programs

So here you are—your pain’s finally easing up. Maybe not totally gone, but enough that you’ve built up the courage to head back to training. You’re stepping into your usual strength, Weightlifting, or CrossFit class, and you see snatches, cleans, and jerks on the board. But, you still haven’t touched those lifts since your injury… And all you can think is “Am I just going to hurt myself again if I try?”

Navigating your return to training is more self-directed than you might realize. In other words, YOU have a ton of control over how you reintroduce these movements, without just going back to the same movements or intensities you used to and hoping for the best. 

Here are THREE concepts to consider here: RPE, Tempo, and Entry Points.

The best part? You have full control over all of them.

But what do these terms actually mean—and how can they help you ease back into training safely and effectively? Let’s break them down and explore how you can use each one to rebuild confidence, reduce risk, and keep making progress.

What are they?

RPE: RPE stands for Rate of Perceived Exertion—it’s a subjective scale that helps you gauge how hard a set or workout feels, usually on a scale of 1 to 10.

Here’s a quick breakdown:

• RPE 1–4: Very easy, warm-up levels
• RPE 5–6: Moderate effort—you could do several more reps if needed.
• RPE 7–8: Challenging but doable—you might have 2–3 reps left in the tank.
• RPE 9: Hard—maybe one rep left, or needing more rest to continue.
• RPE 10: Max effort—you couldn’t do another rep with good form.
  

In rehab or return-to-lifting programs, RPE is gold because it allows you to scale intensity without needing to change weight dramatically, adjust based on daily readiness (some days you'll feel stronger or more fatigued), and stay consistent with effort, not just numbers.

Tempo Training: in STRENGTH training, such as with Squats, Bench, and Deadlift (as well as any other variations of strength training in press and pull patterns), this concept refers to controlling the speed of each phase of a lift. Typically it’s broken down into eccentric (lowering), isometric (pause), and concentric (lifting) phases. It’s often written as a 4-digit code like 3-1-2-0, which represents:

1. Eccentric phase (3 seconds) – lowering the weight
2. Pause (1 second) – at the bottom of the lift
3. Concentric phase (2 seconds) – lifting the weight
   
4. Pause at the top (0 seconds) – before the next rep

In Weightlifting (Snatch, Clean, and Jerk), we can incorporate tempo work when trying to improve positional awareness and control, which is often a priority when returning to them! Examples of this includes PAUSE Snatch/Clean, aka, pausing at the knees before completing the lift, pausing in the jerk dip or the catch, or even adding slow front squats or overhead squats after a Clean or Snatch, respectively.

In Weightlifting Rehab, Tempo is a powerful tool to reduce load but still challenge the muscle, improve control and positioning (especially in technical lifts like snatches or cleans), and expose tissues to time under tension, which can help with strength and tissue resilience. It also significantly helps dial in technique and body awareness without chasing heavy numbers! Which is exactly what helps the most in the early return stages to barbell sports!

Entry Points: these are open doors to training. It means identifying a version of the lift that allows an athlete to train safely, confidently, and effectively — especially when returning from injury, working around pain, or rebuilding technique. 

Ask: What’s the limiting factor right now? (Pain, mobility, strength, fear?) Choose a variation that still trains part of the movement, while respecting that limit. Progress from there. Entry points are starting lines, not stop signs!

Examples: 

• Pain in the start position of the Snatch? = Hang power snatch from hip or knee → shortens ROM and avoids painful start
• Pain in the bottom position of receiving a Clean? Power Clean or Muscle Clean → offloads the bottom position to keep you training while you’re still in rehab 
• Pain in the Split Jerk receiving position? Power jerk → if split stance is an issue (e.g. knee pain) 

Why they Matter in Rehab: Rehab is TRAINING!!! And Training is REHAB!!! RPE, tempo, and working on finding an entry point to start, will help you control those variables. All tools allow you to individualize training without needing precise %1RMs (which may not be appropriate in pain).

Coaches & Clinicians → an athlete doesn’t have to ‘fix’ everything before they can train. In fact, ALL of these concepts allow an athlete to still train and progress … and MAYBE even fix some foundational weaknesses that allows them to progress to a BETTER version of themselves than before injury! RPE and tempo are tools to load safely, not excuses to avoid intensity!

Ready to learn more? Have specific pain problems that are limiting your performance goals? Czarbell is here to help. Reach out at [email protected], or schedule an appointment with me through the main page of this website, to learn more!