RPE and reps in reserve

Chart RPE with load calculator

Enter a set you did (weight, reps, and its RPE) and see your estimated 1RM and the weight for any other combination of reps and RPE. No max-effort testing.

The set you did
RPE 10 = failure. RPE 8 = 2 reps left.
The set you want to do
Weight for your next set
– lbs
–
Estimated 1RM – lbs
Reps in reserve –
Calculate 1RM from reps to failure → Prescribe RPE in your client's workout →

RPE Chart: 1RM Percentage and Load

Each cell shows the percentage of your 1RM and, below it, the weight calculated from your set. The cell for the set you want to do is highlighted.

RPE (RIR)

How it works

The RPE scale based on reps in reserve was validated for resistance training by Zourdos et al. (2016). Each cell's percentage comes from the chart popularized by Mike Tuchscherer (Reactive Training Systems), the most widely used in powerlifting.

RPE = 10 − RIR

RPE 10: no reps left. RPE 9: one. RPE 8: two. RPE 7: three. Half points (8.5, 9.5) apply when you might have squeezed out one more.

Estimated 1RM

1RM = weight ÷ cell percentage (reps, RPE). With your 1RM, the weight for any other set is 1RM × the percentage of the cell you pick.

Weight that adapts to your day

A fixed percentage ignores a bad night's sleep and a great day. With RPE, the load goes up when a set feels easy and down when it feels heavy, so the stimulus stays about the same.

Up to 12 reps

Above 12 reps, the relationship between percentage and effort varies too much from person to person. For long sets, use RPE as an effort guide, not to calculate weight.

Frequently asked questions

What is RPE in weight training?
RPE (rating of perceived exertion) is a 1 to 10 score for how hard a set felt. In strength training, the scale is based on reps in reserve: RPE 10 is failure, RPE 9 leaves one rep in the tank, RPE 8 leaves two, and so on.
What's the difference between RPE and RIR?
They're two ways of saying the same thing. RIR (reps in reserve) counts how many more reps you could do with good form; RPE is 10 minus RIR. A set with 2 reps in reserve is RPE 8.
Does this chart work for any exercise?
It was built for the main barbell lifts (squat, bench press, and deadlift), where the relationship between percentage and reps is most stable. On machines and isolation exercises the exact number varies more; use the calculated weight as a starting point and adjust based on the actual RPE of the set.
Can beginners use RPE?
You can, but you'll miss more often. Studies using the reps-in-reserve scale show that newer lifters underestimate how many reps they had left, especially far from failure. In the first few months, log your RPE and check it now and then by taking a set close to failure.
Why doesn't the load in the chart match mine?
The chart is an average. People with more muscular endurance get more reps at the same percentage, and more explosive lifters get fewer. If the calculated weight feels too easy or too hard, adjust based on the RPE you felt and recalculate with the new set.

Read next: RPE and RIR for personal trainers: how to program with them

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Are you a personal trainer? Prescribe RPE and see how your client felt

With Trainer Connect, you build the workout with reps, load, and rest, your client checks off each set on their phone or watch, and you track the load on every exercise week by week. Clients can use the app in Portuguese, English, Spanish, French, or German.

Start for free

Estimate based on an average chart. The relationship between weight, reps, and effort varies from person to person and exercise to exercise. Use it as a starting point and adjust based on your actual set.