Question 1

What is RPE in lifting?

Accepted Answer

RPE (rating of perceived exertion) scores how hard a set was on a 1–10 scale. In strength training it is tied to reps in reserve: RPE 10 means no more reps were possible, RPE 9 means one more rep was left, RPE 8 means two, and so on.

Question 2

How do I use an RPE chart?

Accepted Answer

Find your reps across the top and the RPE down the side; the cell is the percentage of your one rep max. Divide the weight you lifted by that percentage to estimate your max, or multiply your max by it to find today's load.

Question 3

What RPE should I train at?

Accepted Answer

Most strength programs keep working sets around RPE 7–9: hard enough to drive progress, with one to three reps left to manage fatigue and keep technique clean. Beginners often underestimate how many reps they have left, so rate conservatively at first.

Question 4

What is the difference between RPE and RIR?

Accepted Answer

They describe the same thing from opposite ends. Reps in reserve counts the reps you had left; RPE is 10 minus RIR. An RPE 8 set is a 2 RIR set.

RPE	1	2	3	4	5	6	7	8	9	10
10	100	95.5	92.2	89.2	86.3	83.7	81.1	78.6	76.2	73.9
9.5	97.8	93.9	90.7	87.8	85	82.4	79.9	77.4	75.1	72.3
9	95.5	92.2	89.2	86.3	83.7	81.1	78.6	76.2	73.9	70.7
8.5	93.9	90.7	87.8	85	82.4	79.9	77.4	75.1	72.3	69.4
8	92.2	89.2	86.3	83.7	81.1	78.6	76.2	73.9	70.7	68
7.5	90.7	87.8	85	82.4	79.9	77.4	75.1	72.3	69.4	66.7
7	89.2	86.3	83.7	81.1	78.6	76.2	73.9	70.7	68	65.3
6.5	87.8	85	82.4	79.9	77.4	75.1	72.3	69.4	66.7	64

RPE Calculator

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Reps in reserve, felt from the inside

RPE chart (% of one rep max)

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