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RPE / RIR chart
RPE rates how hard a set was by counting the reps you had left. Use the chart to turn a target like “5 reps at RPE 8” into a load, or to estimate your max from a set you just logged.
The scale
| RPE | Reps in reserve | What it means |
|---|---|---|
| 10 | 0 | Maximal. No reps left, no more load possible. |
| 9.5 | 0–1 | No more reps, but you could have added a little load. |
| 9 | 1 | One more rep was there. |
| 8.5 | 1–2 | One more for sure, maybe two. |
| 8 | 2 | Two more reps. A common target for heavy work sets. |
| 7.5 | 2–3 | Two more for sure, maybe three. |
| 7 | 3 | Three more. Bar moves fast with real effort. |
| 5–6 | 4–6 | Moderate. Typical of warm-ups and technique work. |
| 1–4 | 6+ | Very light to light effort. |
Calculator
Estimated 1RM from set 1
123.3
Load for set 2
107.5
5 reps @ RPE 8 = 81.1% of 1RM. 3 reps @ RPE 8 = 86.3%.
RPE to %1RM chart
Approximate % of 1RM for a set of N reps at each RPE. Rows: RPE (reps in reserve). Columns: reps done.
| RPE (RIR) | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 (0) | 100.0 | 95.5 | 92.2 | 89.2 | 86.3 | 83.7 | 81.1 | 78.6 | 76.2 | 73.9 | 70.7 | 68.0 |
| 9.5 (0.5) | 97.8 | 93.9 | 90.7 | 87.8 | 85.0 | 82.4 | 79.9 | 77.4 | 75.1 | 72.3 | 69.4 | 66.7 |
| 9 (1) | 95.5 | 92.2 | 89.2 | 86.3 | 83.7 | 81.1 | 78.6 | 76.2 | 73.9 | 70.7 | 68.0 | 65.3 |
| 8.5 (1.5) | 93.9 | 90.7 | 87.8 | 85.0 | 82.4 | 79.9 | 77.4 | 75.1 | 72.3 | 69.4 | 66.7 | 64.0 |
| 8 (2) | 92.2 | 89.2 | 86.3 | 83.7 | 81.1 | 78.6 | 76.2 | 73.9 | 70.7 | 68.0 | 65.3 | 62.6 |
| 7.5 (2.5) | 90.7 | 87.8 | 85.0 | 82.4 | 79.9 | 77.4 | 75.1 | 72.3 | 69.4 | 66.7 | 64.0 | 61.3 |
| 7 (3) | 89.2 | 86.3 | 83.7 | 81.1 | 78.6 | 76.2 | 73.9 | 70.7 | 68.0 | 65.3 | 62.6 | 59.9 |
| 6.5 (3.5) | 87.8 | 85.0 | 82.4 | 79.9 | 77.4 | 75.1 | 72.3 | 69.4 | 66.7 | 64.0 | 61.3 | 58.6 |
Values follow the widely used chart popularised by Mike Tuchscherer (Reactive Training Systems). They are averages: your numbers will differ. liftjourney.com
How to use RPE in your log
Write the RPE next to each work set, right after you rack the bar: 100 × 5 @ 8. Over a few weeks that gives you two signals a plain weight-and-reps log can't. First, whether a load is getting easier (same weight, lower RPE). Second, a fair estimated 1RM from sets that weren't taken to failure.
The scale used here is the reps-in-reserve version built for lifting by Zourdos and colleagues (2016) and described for coaches by Helms and colleagues (2016). RPE 10 means no reps left, RPE 8 means two left, and half points cover the in-between. Lifters tend to rate more accurately the closer a set is to failure, which is one reason many programs use RPE 7 to 9 for work sets.
Reading the chart
The chart works on "reps to failure": 5 reps at RPE 8 is treated like 7 reps taken to failure, which is about 81% of 1RM. To pick a load, find the cell for the reps and RPE you want and multiply by your estimated 1RM. To estimate your 1RM from a logged set, divide the weight by that cell's percentage. The calculator above does both.
Full explanation, research and common mistakes: RPE vs RIR.
Sources
- Zourdos MC et al. Novel Resistance Training-Specific Rating of Perceived Exertion Scale Measuring Repetitions in Reserve. J Strength Cond Res, 2016;30(1):267-275.
- Helms ER et al. Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training. Strength Cond J, 2016;38(4):42-49.
- Tuchscherer M. The Reactive Training Manual. Reactive Training Systems, 2008.
Questions
What is the difference between RPE and RIR?
On the lifting scale they describe the same thing from two directions. RIR counts the reps you had left; RPE is 10 minus RIR. RPE 8 means you stopped with about 2 reps in reserve.
How accurate is the RPE to percentage chart?
It is an average. Individuals differ by lift, rep range and training age, and people tend to misjudge reps in reserve, especially far from failure. Use the chart to choose a starting load, then adjust using how the set actually felt.