RPE Calculator
This RPE calculator helps you measure training intensity using Rate of Perceived Exertion (RPE), calculate reps in reserve (RIR), and estimate your 1RM percentage for strength training.
Hard - Could do ~3 more reps
Load Adjustment
Training Efficiency
Recovery Indicator
Optimal Training Zone
RPE 7 • 91% of 1RM
Perfect balance of intensity and volume for muscle growth.
Increase weight by 2.5-5% for next set
Higher volume possible, 3-5 sets
RPE Training Zones
| RPE | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| % 1RM | Reps | Reps | Reps | Reps | Reps | Reps | Reps | Reps | Reps | Reps | Reps | Reps |
| 10 | 100% 113 | 95.5% 108 | 92.2% 104 | 89.2% 101 | 86.3% 98 | 83.7% 95 | 81.1% 92 | 78.6% 89 | 76.2% 86 | 73.9% 84 | 70.7% 80 | 68% 77 |
| 9.5 | 97.8% 111 | 93.9% 106 | 90.7% 102 | 87.8% 99 | 85% 96 | 82.4% 93 | 79.9% 90 | 77.4% 87 | 75.1% 85 | 72.3% 82 | 69.4% 78 | 66.7% 75 |
| 9 | 95.5% 108 | 92.2% 104 | 89.2% 101 | 86.3% 98 | 83.7% 95 | 81.1% 92 | 78.6% 89 | 76.2% 86 | 73.9% 84 | 70.7% 80 | 68% 77 | 65.3% 74 |
| 8.5 | 93.9% 106 | 90.7% 102 | 87.8% 99 | 85% 96 | 82.4% 93 | 79.9% 90 | 77.4% 87 | 75.1% 85 | 72.3% 82 | 69.4% 78 | 66.7% 75 | 64% 72 |
| 8 | 92.2% 104 | 89.2% 101 | 86.3% 98 | 83.7% 95 | 81.1% 92 | 78.6% 89 | 76.2% 86 | 73.9% 84 | 70.7% 80 | 68% 77 | 65.3% 74 | 62.6% 71 |
| 7.5 | 90.7% 102 | 87.8% 99 | 85% 96 | 82.4% 93 | 79.9% 90 | 77.4% 87 | 75.1% 85 | 72.3% 82 | 69.4% 78 | 66.7% 75 | 64% 72 | 61.3% 69 |
| 7 | 89.2% 101 | 86.3% 98 | 83.7% 95 | 81.1% 92 | 78.6% 89 | 76.2% 86 | 73.9% 84 | 70.7% 80 | 68% 77 | 65.3% 74 | 62.6% 71 | 59.9% 68 |
| 6.5 | 87.8% 99 | 85% 96 | 82.4% 93 | 79.9% 90 | 77.4% 87 | 75.1% 85 | 72.3% 82 | 69.4% 78 | 66.7% 75 | 64% 72 | 61.3% 69 | 58.6% 66 |
| 6 | 86.3% 98 | 83.7% 95 | 81.1% 92 | 78.6% 89 | 76.2% 86 | 73.9% 84 | 70.7% 80 | 68% 77 | 65.3% 74 | 62.6% 71 | 59.9% 68 | 57.4% 65 |
| 5.5 | 84.8% 96 | 82.4% 93 | 79.9% 90 | 77.4% 87 | 75.1% 85 | 72.3% 82 | 69.4% 78 | 66.7% 75 | 64% 72 | 61.3% 69 | 58.6% 66 | 55.9% 63 |
| 5 | 83.3% 94 | 81.1% 92 | 78.6% 89 | 76.2% 86 | 73.9% 84 | 70.7% 80 | 68% 77 | 65.3% 74 | 62.6% 71 | 59.9% 68 | 57.4% 65 | 54.4% 61 |
| 4.5 | 81.8% 92 | 79.8% 90 | 77.3% 87 | 74.8% 85 | 72.5% 82 | 69.1% 78 | 66.6% 75 | 63.9% 72 | 61.2% 69 | 58.5% 66 | 56% 63 | 52.9% 60 |
| 4 | 80.3% 91 | 78.5% 89 | 76% 86 | 73.4% 83 | 71.1% 80 | 67.5% 76 | 65.2% 74 | 62.5% 71 | 59.8% 68 | 57.1% 65 | 54.6% 62 | 51.4% 58 |
| 3.5 | 78.8% 89 | 77.2% 87 | 74.7% 84 | 72% 81 | 69.7% 79 | 65.9% 74 | 63.8% 72 | 61.1% 69 | 58.4% 66 | 55.7% 63 | 53.2% 60 | 49.9% 56 |
| 3 | 77.3% 87 | 75.9% 86 | 73.4% 83 | 70.6% 80 | 68.3% 77 | 64.3% 73 | 62.4% 71 | 59.7% 67 | 57% 64 | 54.3% 61 | 51.8% 59 | 48.4% 55 |
| 2.5 | 75.8% 86 | 74.6% 84 | 72.1% 81 | 69.2% 78 | 66.9% 76 | 62.7% 71 | 61% 69 | 58.3% 66 | 55.6% 63 | 52.9% 60 | 50.4% 57 | 46.9% 53 |
| 2 | 74.3% 84 | 73.3% 83 | 70.8% 80 | 67.8% 77 | 65.5% 74 | 61.1% 69 | 59.6% 67 | 56.9% 64 | 54.2% 61 | 51.5% 58 | 49% 55 | 45.4% 51 |
| 1.5 | 72.8% 82 | 72% 81 | 69.5% 79 | 66.4% 75 | 64.1% 72 | 59.5% 67 | 58.2% 66 | 55.5% 63 | 52.8% 60 | 50.1% 57 | 47.6% 54 | 43.9% 50 |
| 1 | 71.3% 81 | 70.7% 80 | 68.2% 77 | 65% 73 | 62.7% 71 | 57.9% 65 | 56.8% 64 | 54.1% 61 | 51.4% 58 | 48.7% 55 | 46.2% 52 | 42.4% 48 |
What Is RPE in Strength Training?
Rate of Perceived Exertion (RPE) is a subjective scale used to measure training intensity based on how difficult a set feels. In strength training, RPE is based on "reps in reserve" (RIR) - how many more reps you could have performed before failure. The scale runs from 1 (very easy) to 10 (maximum effort, no reps left).
Why RPE Matters
RPE allows you to autoregulate your training based on daily readiness. Instead of forcing predetermined weights, you adjust loads based on how you feel, ensuring optimal training adaptation while minimizing injury risk.
RPE vs Percentage-Based Training
Unlike rigid percentage-based programs, RPE-based training accounts for daily fluctuations in strength, recovery, and motivation. This makes it more flexible and effective for long-term progress.
Squat at RPE 7
Here's how RPE works in a real training scenario
Your 1RM
100 kg
RPE 7 =
85-89% of 1RM
Weight to Use
~87 kg
Reps in Reserve
3 reps
Key Takeaway: If your squat 1RM is 100 kg, at RPE 7 you should use approximately 87 kg for 5 reps, leaving 3 reps in reserve. This intensity is ideal for building strength while managing fatigue.
RPE vs RIR: Understanding the Relationship
The relationship between RPE and Reps in Reserve (RIR) is simple: RIR = 10 - RPE. This means RPE 8 = 2 reps in reserve, RPE 7 = 3 reps in reserve, and so on.
How to Use the RPE Calculator
Using our RPE calculator is straightforward and provides immediate insights into your training intensity.
Select Exercise
Choose your specific movement from the dropdown. Different exercises may have unique RPE relationships.
Input Weight
Enter the actual weight lifted during your set in pounds or kilograms.
Record Reps
Input the number of repetitions you completed during the set.
Rate Effort
Use the RPE slider to select difficulty on a 1-10 scale based on remaining reps.
Understanding Your Results
Estimated 1RM
Your predicted maximum based on RPE calculation
Reps in Reserve
Additional reps you could perform (10 minus RPE)
Training Zone
High, moderate, or low intensity classification
% of 1RM
Current strength percentage for progressive overload
RPE to Percent of 1RM Chart
This comprehensive reference serves as your quick lookup guide for understanding the relationship between perceived effort, actual intensity, and training applications. Use this alongside our 1 rep max calculator RPE tool for precise training planning.
| RPE | % of 1RM | Reps in Reserve | Training Application |
|---|---|---|---|
10 Maximum | 100% | 0 | Maximum effort, competition lifts, 1RM testing |
9 Near-Max | 95-97% | 1 | Near-maximal strength, peaking phase |
8 Heavy | 90-94% | 2 | Heavy strength training, low volume work |
7 Moderate-Heavy | 85-89% | 3 | Moderate-heavy training, strength-focused |
6 Moderate | 80-84% | 4 | Hypertrophy sweet spot, moderate intensity |
5 Light-Moderate | 75-79% | 5 | Volume work, muscle building, endurance |
4 Light | 70-74% | 6 | Light training, technique work, deload |
3 Easy | 65-69% | 7 | Active recovery, mobility, warm-up sets |
2 Very Easy | 60-64% | 8 | Very light activity, movement preparation |
1 Minimal | 55-59% | 9 | Minimal effort, gentle movement |
Pro Tip
When using this table with a 1RM calculator RPE approach, remember that individual variations exist. Your personal RPE-to-percentage relationship may differ slightly based on training experience, muscle fiber composition, and exercise specificity.
RPE to RIR Table (How It Works)
Reps in Reserve (RIR) is directly related to RPE. The simple formula is: RIR = 10 - RPE. This table shows the relationship between RPE and RIR for quick reference.
| RPE | RIR (Reps in Reserve) | Description |
|---|---|---|
10 Maximum | 0 | No reps left, maximum effort |
9 Near-Max | 1 | 1 rep left in reserve |
8 Heavy | 2 | 2 reps left in reserve |
7 Moderate-Heavy | 3 | 3 reps left in reserve |
6 Moderate | 4 | 4 reps left in reserve |
5 Light-Moderate | 5 | 5 reps left in reserve |
4 Light | 6+ | 6 or more reps left in reserve |
Frequently Asked Questions
Get answers to the most common questions about RPE and strength training
How do I know what RPE I am training at?
To determine your RPE, honestly assess how many more reps you could have completed with good form after finishing a set. If you could do 2 more reps, that is RPE 8. If you could do 3 more, that is RPE 7. The key is being truthful about your effort - beginners often underestimate and should practice with lighter weights first.
What does RPE 7, 8, or 9 mean?
RPE 7 means you could perform 3 more reps (85-89% of 1RM), RPE 8 means 2 more reps possible (90-94% of 1RM), and RPE 9 means only 1 more rep possible (95-97% of 1RM). These are the most common training intensities for strength and hypertrophy work.
How does RPE relate to 1RM?
RPE correlates strongly with percentage of 1RM. RPE 10 equals 100% of 1RM, RPE 9 is about 95-97%, RPE 8 is 90-94%, RPE 7 is 85-89%, and RPE 6 is 80-84%. This relationship allows you to estimate your 1RM from submaximal lifts or plan training loads based on target RPE.
What's the difference between RPE and RIR?
RPE (Rate of Perceived Exertion) is your overall effort rating on a 1-10 scale, while RIR (Reps in Reserve) counts how many more reps you could perform. The relationship is simple: RIR = 10 - RPE. So RPE 8 equals 2 RIR, RPE 7 equals 3 RIR, and so on.
Related Training Tools and Concepts
Maximize your training effectiveness with these complementary tools and concepts that work hand-in-hand with RPE calculation
1RM Calculator and Strength Testing
While our 1RM calculator RPE provides estimates based on submaximal efforts, periodic direct 1RM testing can help validate and calibrate your RPE scale. Consider testing your true 1RM every 8-12 weeks to ensure your RPE ratings remain accurate as you get stronger.
Progressive Overload and Periodization
RPE-based training excels at facilitating progressive overload without rigid adherence to percentages. By targeting specific RPE ranges across training blocks, you can automatically adjust for daily fluctuations in strength and recovery while maintaining appropriate training stimulus.
Volume and Intensity Management
Effective RPE calculator powerlifting programs balance volume and intensity by prescribing different RPE targets for different training phases. Use lower RPE ranges (6-7) for high-volume hypertrophy blocks and higher RPE ranges (8-9) for strength and peaking phases.
Autoregulation and Listen-to-Your-Body Training
RPE serves as the foundation for autoregulated training, where daily performance dictates training decisions. Instead of forcing predetermined weights, you can adjust loads based on how you feel, ensuring optimal training adaptation while minimizing injury risk.
Transform Your Training Approach
Whether you're a beginner learning to gauge effort or an experienced athlete fine-tuning your training, our RPE calculator provides the insights you need to optimize every workout. Start by rating your next set, and discover how this simple tool can transform your training approach.