To learn how to use this scale during exercise read our discussion on Exercise Intensity.
6 Not moving at all, can stay still like this forever 7 Very, very light 8 9 Very light 10 11 Fairly light 12 13 Somewhat hard 14 15 Hard 16 17 Very Hard 18 19 Very, very hard 20 Maximal effort, cannot do one more repetition or go for one more second, need to stop now