RPE calculator
Converts between RPE (rating of perceived exertion) and percentage of 1RM. It works both ways: estimate a 1RM from a set you did, or find the load for the difficulty you are aiming at.
Result
Fill in the fields and the result appears here.
RPE chart
Rows are reps, columns are RPE. Values are percentage of 1RM.
| Reps | 10 | 9.5 | 9 | 8.5 | 8 | 7.5 | 7 | 6.5 | 6 |
|---|---|---|---|---|---|---|---|---|---|
| 1 | 100.0% | 97.8% | 95.5% | 93.8% | 92.2% | 90.7% | 89.2% | 87.8% | 86.3% |
| 2 | 95.5% | 93.8% | 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% | 69.3% | 68.0% |
| 9 | 76.2% | 75.1% | 73.9% | 72.3% | 70.7% | 69.3% | 68.0% | — | — |
| 10 | 73.9% | 72.3% | 70.7% | 69.3% | 68.0% | — | — | — | — |
How it is calculated
The RPE scale used in strength training is built on reps in reserve: RPE 10 means "I could not have done another rep", RPE 8 means "I had two more in me". So RIR = 10 − RPE.
Going from there to a percentage is direct: if you finished 6 reps at RPE 8, you could have done 8, which means you were working with an 8-rep-max load. The table maps that correspondence.
Half-point steps (8.5, 9.5) are placed linearly between two rows — which is how the scale itself is constructed.
The table is an average. RPE accuracy improves with training experience: newer lifters systematically underrate how hard a set was. Rep capacity at a given percentage also varies between people — one lifter gets 8 reps where another gets 12. Building your own table from a few months of data beats any off-the-shelf one.
Sources
- Zourdos M.C. ve ark. (2016). Novel resistance training-specific rating of perceived exertion scale measuring repetitions in reserve. J Strength Cond Res 30(1): 267-275.
- Helms E.R. ve ark. (2016). RPE and velocity relationships for the back squat, bench press, and deadlift in powerlifters. J Strength Cond Res 31(2): 292-297.
- Helms E.R. ve ark. (2016). Application of the repetitions in reserve-based rating of perceived exertion scale for resistance training. Strength Cond J 38(4): 42-49.
You have the number — now comes the decision
Comparing these numbers against weekly data and revising with a stated reason is the actual work. That is how online coaching runs here.