RPE Calculator
The RPE (Rate of Perceived Exertion) Calculator helps you measure training intensity, estimate your 1RM, and optimize workout programming for strength training and endurance athletics.
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 |
Understanding the RPE Scale for Training Optimization
Master the art of training intensity with our comprehensive guide to Rate of Perceived Exertion
Quantify Effort
The Rate of Perceived Exertion (RPE) scale helps athletes and lifters calculate RPE during training sessions. Originally developed by Gunnar Borg, this subjective measure quantifies effort based on internal perception. Learn more about the scientific foundation of RPE in this NASM article.
Transform Data
Our RPE calculator transforms subjective effort into actionable training data, including 1RM percentages and optimal volume recommendations for powerlifters and bodybuilders.
Optimize Performance
Learning to calculate RPEaccurately revolutionizes training approaches, from planning cycles to adjusting mid-workout intensity for optimal performance.
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
Complete RPE Reference Guide
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.
Frequently Asked Questions
Get answers to the most common questions about RPE calculation and training optimization
What is the RPE scale and how do I use it?
The RPE (Rate of Perceived Exertion) scale is a 1-10 rating system where you assess how difficult a set felt. A rating of 1 means very easy with many reps left in the tank, while 10 means maximum effort with no additional reps possible. To calculate RPE accurately, focus on how many more reps you could have performed at the end of each set.
How does RPE relate to 1RM?
RPE has a strong correlation with percentage of 1RM. Our RPE calculatoruses established research to convert your perceived effort into estimated 1RM percentages. For example, an RPE 8 typically corresponds to about 90-94% of your 1RM, while RPE 6 represents approximately 80-84% of maximum effort.
Is an RPE calculator accurate for beginners?
While RPE calculation becomes more accurate with experience, beginners can still benefit from using the scale. New lifters often underestimate their effort levels initially, but with practice, RPE becomes an invaluable tool for autoregulating training intensity and preventing overexertion.
Can I use this tool without knowing my exact 1RM?
Absolutely! Our 1 rep max calculator RPE function estimates your 1RM based on submaximal efforts. Simply input the weight you lifted, the reps performed, and your perceived effort level. The calculator will provide an estimated 1RM that you can use for future training planning.
What's the difference between RPE and RIR?
RPE and RIR are closely related but measured differently. RPE is your overall effort rating (1-10), while RIR specifically counts how many additional reps you could have performed. The relationship is simple: RIR = 10 - RPE. So an RPE 7 equals 3 reps in reserve.
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.