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RPE chart: percent of 1RM by reps and RPE
RPE (rate of perceived exertion) puts a number on how hard a set was. Pair it with your reps and this chart tells you roughly what percentage of your one-rep max that set was, so you can pick today's weight from how today actually feels.
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The RPE chart
| Reps | RPE 10RIR 0 | RPE 9.5RIR 0.5 | RPE 9RIR 1 | RPE 8.5RIR 1.5 | RPE 8RIR 2 | RPE 7.5RIR 2.5 | RPE 7RIR 3 |
|---|---|---|---|---|---|---|---|
| 1 | 100.0% | 97.8% | 95.5% | 93.9% | 92.2% | 90.7% | 89.2% |
| 2 | 95.5% | 93.9% | 92.2% | 90.7% | 89.2% | 87.8% | 86.3% |
| 3 | 92.2% | 90.7% | 89.2% | 87.8% | 86.3% | 85.0% | 83.7% |
| 4 | 89.2% | 87.8% | 86.3% | 85.0% | 83.7% | 82.4% | 81.1% |
| 5 | 86.3% | 85.0% | 83.7% | 82.4% | 81.1% | 79.9% | 78.6% |
| 6 | 83.7% | 82.4% | 81.1% | 79.9% | 78.6% | 77.4% | 76.2% |
| 7 | 81.1% | 79.9% | 78.6% | 77.4% | 76.2% | 75.1% | 73.9% |
| 8 | 78.6% | 77.4% | 76.2% | 75.1% | 73.9% | 72.3% | 70.7% |
| 9 | 76.2% | 75.1% | 73.9% | 72.3% | 70.7% | 69.4% | 68.0% |
| 10 | 73.9% | 72.3% | 70.7% | 69.4% | 68.0% | 66.7% | 65.3% |
Find your reps on the left and the RPE you're aiming for at the top. A set of 5 at RPE 8 is about 81% of your 1RM, so with a 140 kg squat max that's roughly 113 kg. Don't know your max? Estimate it with the 1RM calculator.
What RPE and RIR mean
- RPE 10: a max effort. No more reps, no more weight. 0 RIR (reps in reserve).
- RPE 9.5: no more reps, but you could have added a little weight.
- RPE 9: one more rep in the tank. 1 RIR.
- RPE 8.5: one rep left for sure, maybe two.
- RPE 8: two reps left. 2 RIR.
- RPE 7: three reps left; fast, confident reps. 3 RIR.
RIR is the other side of the same scale: RIR = 10 − RPE. Many lifters find counting reps in reserve easier than rating effort, especially at first.
How to use RPE to set today's weight
- 1
Start from the plan
Take the prescription, for example 3 sets of 5 at RPE 8.
- 2
Find the percentage
In the chart, 5 reps at RPE 8 is about 81% of your 1RM. Multiply it by your max to get a starting weight.
- 3
Rate the first set honestly
If it felt like RPE 9, take a little off for the next sets. If it felt like RPE 7, add some.
- 4
Write the RPE down with the set
Next week you'll see whether the same weight feels easier. That's progress, even before the number on the bar moves.
Why the numbers are estimates
- The chart follows the widely used RTS-style RPE table. Real values shift from lifter to lifter and from lift to lift: some people can grind out more reps at a given percentage than others.
- Rating RPE takes practice. Most people underrate their effort at first; filming a set helps.
- Sleep, stress and fatigue change how a weight feels on a given day. That's the point: RPE lets the load follow the day.
- It's most useful from about RPE 7 up. Below that, effort ratings get vague.
Log your RPE by voice
In Repvoice you can say the effort together with the set: “80 for 8, RPE 8” or “three sets of eight at eighty, last one RIR two”. Repvoice stores it as reps in reserve (RPE 8 = 2 RIR) and estimates your 1RM from every set you log. See how the voice workout log works.
With Repvoice Pro, next-session targets use double progression with RIR: reach the top of your rep range with reps to spare and the weight goes up; reach it at failure and the weight holds.
Log your effort with every set
Repvoice is free on the App Store. Say the set and its RPE; Repvoice Pro turns it into next-session targets.
Questions
Is RPE 10 the same as failure?
Close. RPE 10 means you couldn't have done another rep or added weight. Most programs keep most sets around RPE 7–9 and save RPE 10 for rare tests.
Can I use half RPEs?
Yes, the chart includes them. If you can't decide between 8 and 9, 8.5 is a fair rating.
RPE or percentages?
They work together: the percentage gives you a starting weight and RPE adjusts it to the day. This chart converts one into the other.
Does it work in pounds?
Yes. The chart is in percentages, so it works the same in kg or lb.