RPE Calculator
Convert RPE values to percentages of your 1RM — or calculate your estimated max from a set performed at a given RPE and rep count.
Full RPE chart — % of 1RM
The table below shows the percentage of 1RM corresponding to each RPE value across all rep ranges. Use this to plan your training weights for any combination of RPE and reps.
| Reps | RPE 10 | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7.5 | RPE 7 | RPE 6.5 | RPE 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% | 83.7% |
| 3 | 92.2% | 90.7% | 89.2% | 87.8% | 86.3% | 85% | 83.7% | 82.4% | 81.1% |
| 4 | 89.2% | 87.8% | 86.3% | 85% | 83.7% | 82.4% | 81.1% | 79.9% | 78.6% |
| 5 | 86.3% | 85% | 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% |
| 9 | 76.2% | 75.1% | 73.9% | 72.3% | 70.7% | 69.4% | 68% | 66.7% | 65.3% |
| 10 | 73.9% | 72.3% | 70.7% | 69.4% | 68% | 66.7% | 65.3% | 64% | 62.6% |
| 11 | 70.7% | 69.4% | 68% | 66.7% | 65.3% | 64% | 62.6% | 61.3% | 60% |
| 12 | 68% | 66.7% | 65.3% | 64% | 62.6% | 61.3% | 60% | 58.6% | 57.4% |
Based on Tuchscherer / Israetel RPE chart. Values are percentages of 1RM.
What is RPE and how do you use it?
RPE (Rate of Perceived Exertion) is a 1–10 scale used to quantify training intensity relative to your maximum effort. In strength training, RPE 10 means you gave absolutely everything — you could not complete another rep. RPE 9 means one rep left in reserve. RPE 8 means two reps left. And so on.
RPE-based training is an autoregulation method — instead of always using fixed percentages, you select weights based on how you feel that day. This accounts for natural variation in strength due to sleep quality, stress, fatigue and nutrition. On a bad day you might use less weight to hit RPE 8; on a great day the same RPE might mean more weight on the bar.
This approach has become standard in evidence-based powerlifting programs. It allows you to train consistently hard without going to failure, and it produces better long-term results than rigid percentage-based programming alone.
RPE vs. RIR — what is the difference?
RIR (Reps in Reserve) is essentially the inverse of RPE and many lifters find it more intuitive. Rather than asking "how hard was that on a 1–10 scale?", RIR asks "how many more reps could I have done?" RPE 8 equals 2 RIR. RPE 7 equals 3 RIR. Both systems describe the same thing from different angles.
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