RPE Calculator
Convert RPE and reps into a percentage of your 1RM. Estimate your one rep max from any hard set, or work the other way and find the right weight for a target RPE — with the full RPE chart below.
Calculator
Estimated 1RM: 277.4 lbs
Based on 225 lbs x 5 reps @ RPE 8.
Turn this into working weights with the 5/3/1 calculator or the Training Max calculator.
The RPE scale
RPE rates how hard a set was on a scale from 6 to 10, based on how many more reps you could have done. It maps directly to Reps In Reserve (RIR):
| RPE | Reps in reserve | What it feels like |
|---|---|---|
| 10 | 0 | Maximum effort - could not do another rep |
| 9.5 | 0-1 | Could maybe have done one more rep |
| 9 | 1 | One rep left in the tank |
| 8.5 | 1-2 | One more rep for sure, maybe two |
| 8 | 2 | Two reps left in the tank |
| 7.5 | 2-3 | Two more reps for sure, maybe three |
| 7 | 3 | Three reps left - bar speed still snappy |
| 6 | 4 | Warm-up or speed-work territory |
RPE to percentage of 1RM chart
This is the full lookup table the calculator uses, adapted from Mike Tuchscherer's Reactive Training Systems chart. Find your reps in the left column and RPE across the top — the cell is the percentage of your 1RM:
| Reps | RPE 10 | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7.5 | RPE 7 | RPE 6.5 | RPE 6 |
|---|---|---|---|---|---|---|---|---|---|
| 1 | 100% | 97.8% | 95.5% | 93.9% | 92.2% | 90.7% | 89.2% | 87.8% | 86.3% |
| 2 | 95.5% | 93.9% | 92.2% | 90.7% | 89.2% | 87.8% | 86.3% | 85% | 83.7% |
| 3 | 92.2% | 90.7% | 89.2% | 87.8% | 86.3% | 85% | 83.7% | 82.4% | 81.1% |
| 4 | 89.2% | 87.8% | 86.3% | 85% | 83.7% | 82.4% | 81.1% | 79.9% | 78.6% |
| 5 | 86.3% | 85% | 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% | 69.4% | 68% |
| 9 | 76.2% | 75.1% | 73.9% | 72.3% | 70.7% | 69.4% | 68% | 66.7% | 65.3% |
| 10 | 73.9% | 72.3% | 70.7% | 69.4% | 68% | 66.7% | 65.3% | 64% | 62.6% |
| 11 | 70.7% | 69.4% | 68% | 66.7% | 65.3% | 64% | 62.6% | 61.3% | 59.9% |
| 12 | 68% | 66.7% | 65.3% | 64% | 62.6% | 61.3% | 59.9% | 58.6% | 57.4% |
How to use RPE in your training
The two most useful applications are the two modes of this calculator. First, tracking your estimated 1RM: log the weight, reps, and RPE of your hardest set and you get a max estimate from every session without ever testing. Second, autoregulating your working weights: if the program says "5 reps @ RPE 8", the chart tells you to load about 81% of your current max — and on a rough day you simply take a bit less weight to hit the same RPE.
For a practical walkthrough of picking weights by feel, see the guide to RPE training. If you mainly want your max, the 1RM calculator is built around that use case.
Frequently asked questions
What is RPE in lifting?
RPE (Rating of Perceived Exertion) measures how hard a set was on a 6-10 scale. RPE 10 means maximum effort - no reps left; RPE 9 means one rep left in the tank; RPE 8 means two. Powerlifting coach Mike Tuchscherer adapted the scale for barbell training, and it is now the standard way to prescribe effort instead of (or alongside) fixed percentages.
What is the difference between RPE and RIR?
They describe the same thing from opposite ends: RIR (Reps In Reserve) counts how many reps you had left, while RPE starts at 10 for zero reps left. RPE 9 equals 1 RIR, RPE 8 equals 2 RIR, and so on. Subtract your RPE from 10 to get RIR.
How do I convert RPE to a percentage of 1RM?
Use the chart: find your reps in the left column and your RPE across the top - the cell is the percentage of your 1RM that weight represents. For example, 5 reps at RPE 8 is about 81% of your 1RM, while 5 reps at RPE 10 is about 86%.
What RPE should I train at?
Most effective training happens between RPE 6 and 9. Strength work typically lives at RPE 7-9 with low reps; hypertrophy work at RPE 7-9.5 with moderate reps; speed and technique work at RPE 6-7. Constant RPE 10 grinding adds fatigue faster than it adds progress, so save true max efforts for tests and meets.
How accurate is RPE?
Studies show trained lifters get within about one rep of their true RIR near failure, and accuracy improves with practice. RPE is least accurate for beginners and for high-rep sets far from failure. Logging your RPE alongside weight and reps - like the Hardy app does - is what calibrates your ratings over time.
Can I estimate my 1RM from RPE?
Yes - that is one of the best uses of RPE, and the "Estimate my 1RM from a set" mode of this calculator does exactly that. The estimate is most reliable from sets of 2-6 reps at RPE 8 or harder.
Why does the scale stop at RPE 6?
Below RPE 6 (more than 4 reps in reserve) sets are so far from failure that effort ratings stop being meaningful or consistent - the same weight could be rated 4 or 5 on different days. Percentage-based prescriptions work better than RPE for that warm-up and technique territory.
Is RPE better than percentage-based training?
They solve different problems and combine well. Percentages give structure and guarantee progressive overload; RPE adjusts for daily readiness - on a bad day RPE 8 is lighter, on a great day it is heavier. Many programs prescribe both, for example "3 reps at 80% or RPE 8, whichever is lighter."
Hardy logs RPE with every set
Rate your sets in the Hardy app and it estimates your 1RM from every hard set, suggests weights for RPE-based programs, and shows how your strength trends over time.
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/r/HardyApp