RPE calculator and RIR chart
Log a set with its RPE, the effort you rated it, and we estimate your 1RM for the day. Then pick a target set, for example 5 reps at RPE 8, and we give you the load to put on the bar.
Gymex reads RIR from your sets and adjusts the next session’s loads for you, no chart needed.
Get the appWhat RPE and RIR mean
RPE (Rating of Perceived Exertion) on a 1–10 scale rates how hard a set was. In lifting, it is tied to RIR (Reps in Reserve), the number of extra reps you could still have done with good form:
- RPE 10 = 0 RIR: you could not do another rep.
- RPE 9 = 1 RIR: one more rep was possible.
- RPE 8 = 2 RIR: two more reps were possible.
- RPE 7 = 3 RIR, and so on. Half points such as RPE 8.5 mean "maybe one, definitely two".
Our complete guide to Reps in Reserve covers how to rate sets accurately.
RPE percentage chart
The chart below shows the percentage of your one-rep max for each combination of reps and RPE. It follows the widely used RTS model: a set of r reps at RPE x is treated like a true rep max of r + (10 − x) reps. Read it like this: 5 reps at RPE 8 is about 81% of your 1RM.
| Reps | RPE 10 | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7.5 | RPE 7 | RPE 6.5 |
|---|---|---|---|---|---|---|---|---|
| 1 | 100.0% | 97.8% | 95.5% | 93.9% | 92.2% | 90.7% | 89.2% | 87.8% |
| 2 | 95.5% | 93.9% | 92.2% | 90.7% | 89.2% | 87.8% | 86.3% | 85.0% |
| 3 | 92.2% | 90.7% | 89.2% | 87.8% | 86.3% | 85.0% | 83.7% | 82.4% |
| 4 | 89.2% | 87.8% | 86.3% | 85.0% | 83.7% | 82.4% | 81.1% | 79.9% |
| 5 | 86.3% | 85.0% | 83.7% | 82.4% | 81.1% | 79.9% | 78.6% | 77.4% |
| 6 | 83.7% | 82.4% | 81.1% | 79.9% | 78.6% | 77.4% | 76.2% | 75.1% |
| 7 | 81.1% | 79.9% | 78.6% | 77.4% | 76.2% | 75.1% | 73.9% | 72.3% |
| 8 | 78.6% | 77.4% | 76.2% | 75.1% | 73.9% | 72.3% | 70.7% | 69.4% |
| 9 | 76.2% | 75.1% | 73.9% | 72.3% | 70.7% | 69.4% | 68.0% | 66.7% |
| 10 | 73.9% | 72.3% | 70.7% | 69.4% | 68.0% | 66.7% | 65.3% | 64.0% |
Cells needing more than 12 rep-equivalents (the lower right corner) are extrapolated and less precise. Individual lifters vary by a few percent, and endurance-type lifters often handle more reps at a given percentage.
How to use RPE to choose today's weight
- Work up to a top set at a planned RPE, for example 3 reps at RPE 8.
- Enter it above to get today's e1RM. This number reflects how recovered you are today.
- Enter your back-off target, for example 5 reps at RPE 7, to get the exact load.
This is autoregulation: on a good day the numbers rise, and on a bad day they protect you from grinding reps you can't recover from. It is one of the most reliable ways to break a plateau without guessing.
Frequently asked questions
What is RPE 8 in RIR?
RPE 8 means you had about two reps left in reserve (2 RIR). RPE = 10 minus RIR.
What percentage of 1RM is 5 reps at RPE 8?
On the standard RTS chart, 5 reps at RPE 8 is about 81% of your one-rep max.
Is RPE accurate for beginners?
Beginners often underestimate how many reps they have left, especially on higher-rep sets. Accuracy improves quickly with practice. Rating RPE on heavier sets of 3 to 6 reps, and occasionally taking a set to a safe failure, helps calibrate it.
Should I use RPE or percentages?
Use both. Percentages give a sensible starting load and RPE adjusts it for the day. Many modern programs prescribe a target RPE with a percentage range as a guide.
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More free strength tools
- 1RM calculator: Estimate your one-rep max from any set, with five formulas and a full percentage chart.
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These calculators give estimates for healthy adults. They are not medical advice. If you have an injury or a health condition, speak to a qualified professional before changing your training or diet.