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Strength

RPE Calculator

Log a set with its RPE and get your estimated max, the equivalent reps in reserve and the loads to use for any rep target at RPE 7 to 10.

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A strength coach programs your loads, your progression and your technique around these numbers. See the strength training and strength and conditioning coaches.

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Continue with

1RM CalculatorYour one-rep max from a set of 2 to 15 reps. Barbell Plate CalculatorWhich plates to put on each side, with a visual and warm-up sets. 1RM Percentage CalculatorLoads for every percentage of your max, with reps possible.

Example

5 reps at 315 lb at RPE 8 (two reps left) means about 81 % of your max: an estimated 1RM of 388 lb. For 3 reps at RPE 9 you would load about 345 lb.

Method and formula

RPE 10 is maximal effort, RPE 9 leaves one rep in reserve (RIR 1), RPE 8 two, and so on. The %1RM chart for each reps and RPE combination is the widely published RPE table (Tuchscherer). 1RM = load / percentage.

Limits

  • RPE accuracy improves with practice; beginners tend to underestimate how many reps they have left.
  • The chart is a population average: calibrate it with your own tested maxes.

FAQ

RPE vs RIR: what is the difference?

They describe the same thing. RIR counts reps left in the tank; RPE is 10 minus RIR. RPE 8 = RIR 2.

What RPE should I train at?

Most productive work sits at RPE 7 to 9. RPE 10 is for testing or the last set of a peaking block.

Free educational tool. Results are estimates from published formulas.