RPE Percentage Chart
What is RPE?
RPE (Rate of Perceived Exertion) is a 6-10 scale that measures how hard a set felt relative to failure. RPE 10 means zero reps left in the tank; RPE 6 means you had about 4 reps to spare. Each RPE value maps to a percentage of your one-rep max for a given rep count, letting you autoregulate training loads based on daily readiness.
RPE to Percentage of 1RM
| RPE | 1 rep | 2 reps | 3 reps | 4 reps | 5 reps | 6 reps | 7 reps | 8 reps | 9 reps | 10 reps |
|---|---|---|---|---|---|---|---|---|---|---|
| 10 | 100% | 97.5% | 95% | 92.5% | 90% | 87.5% | 85% | 82.5% | 80% | 77.5% |
| 9.5 | 97.5% | 95% | 92.5% | 90% | 87.5% | 85% | 82.5% | 80% | 77.5% | 75% |
| 9 | 95% | 92.5% | 90% | 87.5% | 85% | 82.5% | 80% | 77.5% | 75% | 72.5% |
| 8.5 | 92.5% | 90% | 87.5% | 85% | 82.5% | 80% | 77.5% | 75% | 72.5% | 70% |
| 8 | 90% | 87.5% | 85% | 82.5% | 80% | 77.5% | 75% | 72.5% | 70% | 67.5% |
| 7.5 | 87.5% | 85% | 82.5% | 80% | 77.5% | 75% | 72.5% | 70% | 67.5% | 65% |
| 7 | 85% | 82.5% | 80% | 77.5% | 75% | 72.5% | 70% | 67.5% | 65% | 62.5% |
| 6.5 | 82.5% | 80% | 77.5% | 75% | 72.5% | 70% | 67.5% | 65% | 62.5% | 60% |
| 6 | 80% | 77.5% | 75% | 72.5% | 70% | 67.5% | 65% | 62.5% | 60% | 57.5% |
Based on Reactive Training Systems (RTS) data and Zourdos et al. (2016).
RIR to RPE Conversion
Reps in Reserve (RIR) is the inverse of RPE. RIR counts how many reps you had left; RPE rates how hard the set felt. Both describe the same thing from different angles.
| RPE | RIR | Description |
|---|---|---|
| 10 | 0 | Absolute failure — no reps left |
| 9.5 | 0.5 | Maybe could do 1 more rep |
| 9 | 1 | Definitely 1 rep left in the tank |
| 8.5 | 1.5 | Maybe could do 2 more reps |
| 8 | 2 | Definitely 2 reps left in the tank |
| 7.5 | 2.5 | Maybe could do 3 more reps |
| 7 | 3 | Definitely 3 reps left in the tank |
| 6.5 | 3.5 | Maybe could do 4 more reps |
| 6 | 4 | Definitely 4 reps left in the tank |
RPE Scale Descriptions
| RPE | Meaning |
|---|---|
| 10 | Max effort |
| 9.5 | Maybe 1 more |
| 9 | Could do 1 more |
| 8.5 | Maybe 2 more |
| 8 | Could do 2 more |
| 7.5 | Maybe 3 more |
| 7 | Could do 3 more |
| 6.5 | Maybe 4 more |
| 6 | Could do 4 more |
How to Use This Chart
Find your training load
Your program prescribes 5 reps at RPE 8. Find the RPE 8 row and the 5-rep column: the intersection reads 80%. Multiply your 1RM by 0.80 to get the bar weight.
Estimate your 1RM from a set
You hit 275 lbs for 3 reps at RPE 9. The chart shows RPE 9 at 3 reps = 90%. Divide your weight by the percentage: 275 / 0.90 = 306 lbs estimated 1RM.
Autoregulate based on daily readiness
If your normal 80% weight feels like RPE 9 instead of RPE 8 on a given day, reduce the load. RPE-based training adjusts intensity to match how you actually feel, keeping you within the intended training stimulus.
Related Calculators
RPE to % Calculator
Interactive RPE converter with context for surrounding RPE values and rep ranges.
Interactive RPE Chart
Enter your 1RM to convert the full RPE chart from percentages to actual weights.
RPE Load Calculator
Enter your 1RM, target RPE, and reps to get the exact weight to put on the bar.
One Rep Max Calculator
Estimate your 1RM from any weight and rep count using multiple proven formulas.