How it works
RPE stands for rate of perceived exertion. In lifting, the 10-point scale is tied to reps in reserve: how many more reps you could have done when you racked the bar.
- RPE 10: no reps left, a true max effort.
- RPE 9: one rep left. RPE 8: two left. RPE 7: three left.
- Half steps such as 8.5 mean you might have managed one more rep, or two.
An RPE chart turns reps and RPE into a percentage of your one-rep max. The chart here is the widely used version published by powerlifting coach Mike Tuchscherer of Reactive Training Systems. The calculator uses it twice: first to estimate your one-rep max from a set you have done, then to find the weight for the set you want to do.
The formula
estimated 1RM = weight lifted ÷ chart % (reps, RPE)
target weight = estimated 1RM × chart % (target reps, target RPE)
Along the chart, one more rep and one more RPE point
move the same distance: 5 reps at RPE 8 equals 7 reps at RPE 10.Worked example
You squatted 100 kg for 5 reps at RPE 8 and want 3 reps at RPE 9 next.
- 5 reps at RPE 8 is 81.1% on the chart, so your estimated max is 100 ÷ 0.811 = 123.3 kg.
- 3 reps at RPE 9 is 89.2% on the chart.
- 123.3 × 0.892 = 110.0 kg, so load 110 kg.
RPE chart: percent of one-rep max
Rows are reps, columns are RPE. Each cell is the share of your one-rep max you can expect to lift for that many reps at that effort.
| Reps | @10 | @9.5 | @9 | @8.5 | @8 | @7.5 | @7 | @6.5 |
|---|---|---|---|---|---|---|---|---|
| 1 | 100.0% | 97.8% | 95.5% | 93.9% | 92.2% | 90.7% | 89.2% | 87.8% |
| 2 | 95.5% | 93.9% | 92.2% | 90.7% | 89.2% | 87.8% | 86.3% | 85.0% |
| 3 | 92.2% | 90.7% | 89.2% | 87.8% | 86.3% | 85.0% | 83.7% | 82.4% |
| 4 | 89.2% | 87.8% | 86.3% | 85.0% | 83.7% | 82.4% | 81.1% | 79.9% |
| 5 | 86.3% | 85.0% | 83.7% | 82.4% | 81.1% | 79.9% | 78.6% | 77.4% |
| 6 | 83.7% | 82.4% | 81.1% | 79.9% | 78.6% | 77.4% | 76.2% | 75.1% |
| 7 | 81.1% | 79.9% | 78.6% | 77.4% | 76.2% | 75.1% | 73.9% | 72.3% |
| 8 | 78.6% | 77.4% | 76.2% | 75.1% | 73.9% | 72.3% | 70.7% | 69.4% |
| 9 | 76.2% | 75.1% | 73.9% | 72.3% | 70.7% | 69.4% | 68.0% | 66.7% |
| 10 | 73.9% | 72.3% | 70.7% | 69.4% | 68.0% | 66.7% | 65.3% | 64.0% |
Questions
What does RPE 8 mean?
You finished the set with about two reps still in the tank. It should feel hard but controlled, with bar speed slowing on the last rep.
Is RPE the same as RIR?
They describe the same thing from two directions. RIR counts reps in reserve, and RPE is 10 minus that number, so RPE 8 is 2 RIR. The RIR-based RPE scale was described for resistance training by Helms and colleagues in 2016.
Will the chart be exact for me?
No chart fits everyone. People differ in how many reps they can do at a given percentage, and that varies by lift. Treat the numbers as a starting point, and adjust from how your sets actually feel.
Why does RPE beat a fixed percentage?
Your strength changes from day to day with sleep, stress and fatigue. Planning a set by effort lets the weight follow how you are performing that day, while a fixed percentage of an old max does not.
How accurate are my RPE ratings?
Rating effort takes practice, and lifters tend to rate sets further from failure more loosely. Ratings for sets close to failure, around RPE 8 to 10, are usually the most reliable to use here.
Sources
- Helms ER, Cronin J, Storey A, Zourdos MC. Application of the repetitions in reserve-based rating of perceived exertion scale for resistance training. Strength and Conditioning Journal. 2016;38(4):42-49.
- Tuchscherer M. The Reactive Training Manual. Reactive Training Systems; 2008. Source of the RPE percentage chart.