RPE calculator and chart
Enter your 1RM, the reps you want and the target RPE, and get the weight to load. RPE 8 means two reps left in the tank, so 3 reps at RPE 8 is the weight you could lift 5 times all-out. The chart below gives the percentage for every combination from RPE 6 to 10 and 1 to 10 reps.
Don't know your 1RM? Estimate it from a recent set with the 1RM calculator.
RPE chart: % of 1RM by reps and RPE
| Reps | @10 | @9.5 | @9 | @8.5 | @8 | @7.5 | @7 | @6.5 | @6 |
|---|---|---|---|---|---|---|---|---|---|
| 1 | 100.0 | 96.9 | 93.8 | 92.3 | 90.9 | 89.6 | 88.2 | 87.0 | 85.7 |
| 2 | 93.8 | 92.3 | 90.9 | 89.6 | 88.2 | 87.0 | 85.7 | 84.5 | 83.3 |
| 3 | 90.9 | 89.6 | 88.2 | 87.0 | 85.7 | 84.5 | 83.3 | 82.2 | 81.1 |
| 4 | 88.2 | 87.0 | 85.7 | 84.5 | 83.3 | 82.2 | 81.1 | 80.0 | 78.9 |
| 5 | 85.7 | 84.5 | 83.3 | 82.2 | 81.1 | 80.0 | 78.9 | 77.9 | 76.9 |
| 6 | 83.3 | 82.2 | 81.1 | 80.0 | 78.9 | 77.9 | 76.9 | 75.9 | 75.0 |
| 7 | 81.1 | 80.0 | 78.9 | 77.9 | 76.9 | 75.9 | 75.0 | 74.1 | 73.2 |
| 8 | 78.9 | 77.9 | 76.9 | 75.9 | 75.0 | 74.1 | 73.2 | 72.3 | 71.4 |
| 9 | 76.9 | 75.9 | 75.0 | 74.1 | 73.2 | 72.3 | 71.4 | 70.6 | 69.8 |
| 10 | 75.0 | 74.1 | 73.2 | 72.3 | 71.4 | 70.6 | 69.8 | 69.0 | 68.2 |
How the chart is calculated
Each cell is 1 ÷ (1 + effective reps ÷ 30), where effective reps = reps + (10 − RPE). A single at RPE 10 is 100 %, and between one and two effective reps the value is interpolated so a true single never counts as more than itself. It is the inverse of the 1RM estimate, so a load you plan here and the max RawLift estimates from the same set always agree. More on the two scales in RPE vs RIR.
Questions
What is RPE in lifting?
RPE (rating of perceived exertion) scores how hard a set was from 1 to 10. In powerlifting it is anchored to reps in reserve: RPE 10 means no more reps were possible, RPE 9 one more, RPE 8 two more. Below RPE 6 the rating gets too vague to plan with.
How do I use an RPE chart?
Find the row for your reps and the column for your target RPE. The chart gives a share of your 1RM; multiply it by your 1RM for the load. Then let the bar decide: if the set feels harder or easier than planned, rate what it really was and adjust the next set.
Is this the same as the RTS RPE chart?
No. The widely used chart from Reactive Training Systems is built from lifter data and gives slightly higher percentages for heavy singles and doubles. This chart follows the Epley curve with RPE counted as reps in reserve, which is the math the RawLift app uses, so planned loads and logged estimates agree.
What RPE should I train at?
Many powerlifting programs keep most volume at RPE 6 to 8 and top sets at RPE 8 to 9, saving RPE 10 for tests and meets. Hard enough to drive progress, far enough from failure to recover and keep technique clean.
Is RPE the same as RIR?
They describe the same thing from two sides: RIR = 10 − RPE. RPE 8 is 2 reps in reserve. RPE adds half steps such as 9.5, which helps with heavy singles where "one more rep" is not the right question.
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. doi:10.1519/JSC.0000000000001049
- 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. doi:10.1519/SSC.0000000000000218