What is RPE in lifting?
RPE stands for rate of perceived exertion. In the weight room it is a 1 to 10 rating of how close a set came to failure, based on how many more reps you could have done. Those spare reps are called reps in reserve, or RIR. Powerlifting coach Mike Tuchscherer popularized this version of the scale, and it is now common in strength programs.
| RPE | How the set felt |
|---|---|
| 10 | Max effort. No more reps were possible. |
| 9.5 | No more reps, but you might have handled a little more weight. |
| 9 | One more rep left. |
| 8.5 | One more rep for sure, maybe two. |
| 8 | Two more reps left. |
| 7.5 | Two more reps for sure, maybe three. |
| 7 | Three more reps left. |
| 6 | Four more reps left. The bar moved fast. |
| 5 and under | Warm-up effort. |
RPE chart: percent of 1RM
This is the chart the calculator uses. Each cell is the percentage of your one rep max that matches a set of that many reps at that RPE. The values are the ones in common use among powerlifters.
| Reps | RPE of the set | ||||||||
|---|---|---|---|---|---|---|---|---|---|
| 10 | 9.5 | 9 | 8.5 | 8 | 7.5 | 7 | 6.5 | 6 | |
| 1 | 100 | 97.8 | 95.5 | 93.9 | 92.2 | 90.7 | 89.2 | 87.8 | 86.3 |
| 2 | 95.5 | 93.9 | 92.2 | 90.7 | 89.2 | 87.8 | 86.3 | 85.0 | 83.7 |
| 3 | 92.2 | 90.7 | 89.2 | 87.8 | 86.3 | 85.0 | 83.7 | 82.4 | 81.1 |
| 4 | 89.2 | 87.8 | 86.3 | 85.0 | 83.7 | 82.4 | 81.1 | 79.9 | 78.6 |
| 5 | 86.3 | 85.0 | 83.7 | 82.4 | 81.1 | 79.9 | 78.6 | 77.4 | 76.2 |
| 6 | 83.7 | 82.4 | 81.1 | 79.9 | 78.6 | 77.4 | 76.2 | 75.1 | 73.9 |
| 7 | 81.1 | 79.9 | 78.6 | 77.4 | 76.2 | 75.1 | 73.9 | 72.3 | 70.7 |
| 8 | 78.6 | 77.4 | 76.2 | 75.1 | 73.9 | 72.3 | 70.7 | 69.4 | 68.0 |
| 9 | 76.2 | 75.1 | 73.9 | 72.3 | 70.7 | 69.4 | 68.0 | 66.7 | 65.3 |
| 10 | 73.9 | 72.3 | 70.7 | 69.4 | 68.0 | 66.7 | 65.3 | 64.0 | 62.6 |
| 11 | 70.7 | 69.4 | 68.0 | 66.7 | 65.3 | 64.0 | 62.6 | 61.3 | 59.9 |
| 12 | 68.0 | 66.7 | 65.3 | 64.0 | 62.6 | 61.3 | 59.9 | 58.6 | 57.4 |
How the RPE calculator works
The calculator finds your set on the chart and divides. Take 315 lb for 5 reps at RPE 8. The chart puts 5 reps at RPE 8 at 81.1% of your max, so your estimated 1RM is 315 ÷ 0.811 = 388.4 lb. It then multiplies that max by the chart percentages to show what to load for other reps and RPE targets.
The chart covers sets of 1 to 12 reps at RPE 6 to 10. It works a little differently from the one rep max calculator, where an RPE adds your reps in reserve to the rep count before a formula such as Epley runs. For the same set, that method gives 388.5 lb. Both are estimates, and they usually land close together.
How to use RPE in training
RPE lets the weight follow your strength on the day. A program might call for a top set of 5 at RPE 8. On a good day that could be 320 lb, and on a bad day 300 lb. Either way you did the work the program intended.
- Rate the set right away. Your memory of how hard it was fades within a minute.
- Start cautious. If you are torn between two ratings, log the higher RPE and add weight next time.
- Film your sets. Bar speed on video is a good check on how hard a set really was.
- Give it a few weeks. RPE takes practice. Ratings are easier to judge on heavy, short sets than on long ones, and they get more accurate with experience.
RPE or percentages?
Percentages are simple and repeatable, but they assume your max is the same every day. RPE adjusts to the day, but it depends on honest ratings. Many lifters use both: a percentage to pick the starting weight, then RPE to fine-tune it. The percentage calculator covers the first half.
This page gives general fitness information, not medical advice. Read the disclaimer.
RPE FAQ
What does RPE 8 mean?
You finished the set with two good reps left. The weight was heavy and the bar slowed a little, but you could have done two more reps with the same form.
What is e1RM?
Estimated one rep max. It is the max a formula or chart predicts from a set of several reps, as opposed to a max you tested with a single.
What RPE should I train at?
Most strength programs keep the bulk of their work between RPE 7 and 9, which is hard enough to drive progress and leaves enough in reserve to keep your form. RPE 10 is usually saved for tests. Your program's instructions come first.
Is RPE the same as RIR?
They are two ways of saying the same thing. RIR is reps in reserve, and RPE is 10 minus RIR. Two reps in reserve is RPE 8.
Is this the same as the Borg RPE scale?
No. The Borg scale runs from 6 to 20 and is mostly used for cardio. Lifters use the 1 to 10 scale based on reps in reserve.