Training

RPE and RIR chart

RPE describes how hard a set was, RIR how many reps were still left. Use the chart to work out weights for other sets from it.

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RPE chart: % 1RM

Percent of 1RM by reps (columns) and RPE (rows)
RPE (RIR) 123456789101112
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

How it works

RPE stands for Rating of Perceived Exertion. In strength training the scale is usually defined by reps in reserve (RIR): RPE 10 means no further rep was possible, RPE 9 means one more would have been possible, RPE 8 two. Half steps like 8.5 mean: maybe one more.

The chart assigns a percentage of 1RM to every combination of reps and RPE. That lets you calculate in both directions: from a set with a known weight you get an estimated 1RM (e1RM), and from the e1RM you get the weight for a planned set.

The values are averages. How many reps you can do at a given percentage depends on the exercise, experience and how you feel that day. Use the chart as a starting value and correct it by your own feel.

Formula and source

e1RM = weight / %1RM(reps, RPE) Target weight = e1RM × %1RM(target reps, target RPE) RIR = 10 - RPE

Sources: Percentages based on the RPE chart by Mike Tuchscherer (Reactive Training Systems, The Reactive Training Manual, 2008). RIR-based RPE scale: Zourdos M. C. et al., Novel Resistance Training-Specific Rating of Perceived Exertion Scale Measuring Repetitions in Reserve, Journal of Strength and Conditioning Research 30 (1), 2016.

Frequently asked questions

Both describe the same thing from two sides. RIR counts the reps that would still have been possible, RPE is the matching scale: RPE = 10 minus RIR. A set with 2 RIR is therefore RPE 8.

For most working sets, RPE 7 to 9 is common, so 1 to 3 reps in reserve. You do not have to go all the way to failure on every set; it costs a lot of recovery, especially on heavy compound lifts.

With practice. At first many people underestimate how many reps are still left. It helps to occasionally take a set to just before failure on a safe exercise and compare it with how many reps you had guessed beforehand.

The common chart by Tuchscherer runs from RPE 6.5 to 10. Below that, so at 4 or more reps in reserve, estimates become inaccurate, and for muscle growth such light sets play only a small role as working sets.

All results are estimates and do not replace advice from a doctor or dietitian.

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