what RPE means.
RPE, rate of perceived exertion, rates how hard a set was on a scale where 10 is a true maximum with no reps left, 9 means one more rep was possible, and 8 means two. Below RPE 6 the ratings stop being useful for loading decisions. The same idea expressed as reps left in the tank is RIR, reps in reserve: RIR = 10 − RPE.
the RPE chart.
Each cell is the approximate percentage of a one-rep max that corresponds to a number of reps at a given RPE, following the chart popularised by Reactive Training Systems.
| Reps | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |
|---|---|---|---|---|---|---|---|---|---|---|
| RPE 10 | 100% | 95.5% | 92.2% | 89.2% | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% |
| RPE 9.5 | 97.8% | 93.9% | 90.7% | 87.8% | 85% | 82.4% | 79.9% | 77.4% | 75.1% | 72.3% |
| RPE 9 | 95.5% | 92.2% | 89.2% | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 70.7% |
| RPE 8.5 | 93.9% | 90.7% | 87.8% | 85% | 82.4% | 79.9% | 77.4% | 75.1% | 72.3% | 69.4% |
| RPE 8 | 92.2% | 89.2% | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 70.7% | 68% |
| RPE 7.5 | 90.7% | 87.8% | 85% | 82.4% | 79.9% | 77.4% | 75.1% | 72.3% | 69.4% | 66.7% |
| RPE 7 | 89.2% | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 70.7% | 68% | 65.3% |
| RPE 6.5 | 87.8% | 85% | 82.4% | 79.9% | 77.4% | 75.1% | 72.3% | 69.4% | 66.7% | 64% |
| RPE 6 | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 70.7% | 68% | 65.3% | 62.6% |
how the calculator uses it.
It looks up the percentage for your reps and RPE, then divides the weight by it: estimated 1RM = weight ÷ (percent ÷ 100). For example, 200 lb for 5 reps at RPE 8 sits at 81.1%, so the estimated 1RM is about 246.5 lb. The table under the result multiplies that estimate back out to show what to load for 1 to 10 reps at RPE 8, 9, and 10.
cross-check the estimate.
The one-rep max calculator estimates from reps alone using the Brzycki equation. When the two methods agree, the number is worth trusting. Then plan the session with the warm-up set calculator.
RPE calculator FAQ.
What is RPE in lifting?
RPE stands for rate of perceived exertion, rated from 6 to 10 for a set. RPE 10 means no more reps were possible, RPE 9 means one rep was left, and RPE 8 means two reps were left.
What is the difference between RPE and RIR?
They describe the same thing from opposite ends. RIR is reps in reserve, and for lifting it equals 10 minus the RPE, so RPE 8 is 2 RIR and RPE 9 is 1 RIR.
How accurate is an RPE-based 1RM estimate?
It is an estimate that depends on rating the set honestly. It is most useful for sets of one to six reps at RPE 7 or higher, and it improves as you practise rating sets against real maxes.
Which RPE should I train at?
Most working sets sit between RPE 7 and RPE 9. Reserve RPE 10 for tests and planned top sets, since going to failure often adds fatigue faster than it adds progress.