RPE vs RIR for powerlifting: same scale, two views
RPE and RIR measure the same thing: how close a set was to failure. RPE 10 means no reps left, and every point below is one rep in reserve, so RPE 8 equals 2 RIR. RPE adds half steps, which helps rate heavy singles; RIR is easier to learn. Pick one and rate every work set the same way.
The conversion
| RPE | RIR | What it felt like |
|---|---|---|
| 10 | 0 | Nothing left: no more reps, no more weight |
| 9.5 | 0–1 | No more reps, maybe a little more weight |
| 9 | 1 | One more rep was there |
| 8.5 | 1–2 | Surely one more, maybe two |
| 8 | 2 | Two more reps |
| 7 | 3 | Three more; bar speed still fast |
| 6 | 4+ | Four or more left; a heavy warm-up |
Where RPE works better
Heavy singles and doubles. "Could I have done one more?" is a coin flip at 95 % of your max, but "no more reps, maybe 5 more pounds" is a clear RPE 9.5. Most powerlifting programs that prescribe effort, such as "top single at RPE 8", are written in RPE.
Where RIR works better
Sets of 5 and more, accessories and lifters new to rating. Counting reps you had left is concrete, and you do not need half steps when the set is far from a max.
How to rate more accurately
- Rate right after the set, before you look at the bar weight again.
- Use bar speed: if the last rep was as fast as the first, there were at least three more.
- Check yourself now and then: take a set planned at RPE 8 to failure and see if two reps were really left.
- Expect to be off by a rep on far-from-failure sets; heavy sets are rated most accurately.
What RawLift does with the rating
One tap rates the set: 6 to 10 in half steps, or 4+, 3, 2, 1 and 0 reps in reserve. Every rated work set feeds a live estimated 1RM, explained in how to estimate your 1RM from a set with RPE. Loads for any reps at any RPE: the RPE calculator.
Questions
Is RPE 8 the same as 2 RIR?
Yes. On the scale powerlifters use, RPE = 10 − reps in reserve, so RPE 8 means two more reps were possible, RPE 9 one, RPE 10 none.
What does RPE 9.5 mean?
No more reps, but maybe a little more weight, or maybe one more rep on a good day. Half steps like 9.5 are why many powerlifters prefer RPE for heavy singles and doubles.
Should beginners use RPE or RIR?
RIR is easier to learn because it asks a concrete question: how many more reps could you have done? Ratings get more accurate with training experience, so expect your early ratings to be a bit off.
Can I switch from RPE to RIR in RawLift later?
Yes. RawLift stores one number for every set and only changes how it is shown, so switching in settings keeps your whole history and your estimated maxes unchanged.
Sources
- Zourdos, M. C. et al. (2016). Novel resistance training-specific rating of perceived exertion scale measuring repetitions in reserve. Journal of Strength and Conditioning Research, 30(1), 267–275.
- Helms, E. R. et al. (2016). Application of the repetitions in reserve-based rating of perceived exertion scale for resistance training. Strength and Conditioning Journal, 38(4), 42–49.