RPE (rate of perceived exertion) rates a lifting set by how many reps you had left. Use the
calculator to estimate your one rep max from a set and its RPE, then find the weight for your
next set. The full RPE to percentage chart is below.
How to train with RPE
A fixed percentage assumes you are equally strong every day, and you are not: sleep, food and
stress move your strength up and down by several percent. RPE lets the load follow you. If the
program says 3 reps at RPE 8, you work up until 3 reps leaves about two in the tank, whatever
that weighs today.
The chart connects the two systems. Use it to pick a starting load from your estimated max,
then let the RPE of each set tell you whether to add or take off weight. After a few weeks
your RPE calls get honest, and your estimated max gets better with them.
Logging RPE
SigmaGains has an RPE field on every set, so a heavy triple at RPE 9 and the same triple at
RPE 7 are not recorded as the same session, and you can see effort alongside weight and reps
when you look back.
Questions
What does RPE mean in lifting?
Rate of perceived exertion: how hard a set was on a 1 to 10 scale, judged by how many more reps you could have done. RPE 10 is an all-out set, RPE 9 leaves one rep in reserve, RPE 8 leaves two. Most of the useful range is 6 to 10.
What is the difference between RPE and RIR?
They describe the same thing from opposite ends. RIR is reps in reserve, the reps you had left; RPE is 10 minus RIR. A set with 2 reps left is RIR 2 and RPE 8.
Where does the RPE chart come from?
The percentages follow the widely used chart popularised by Mike Tuchscherer of Reactive Training Systems for powerlifting. They are averages: a lifter with more endurance will do more reps at a given percentage, so treat the numbers as a starting point and adjust from your own sets.
What RPE should I train at?
Most productive sets fall between RPE 7 and 9: hard enough to drive progress, with a rep or two left so technique holds and recovery is manageable. Save RPE 10 for occasional tests, and keep warm-ups at 5 or below.
How do I estimate my 1RM from an RPE set?
Divide the weight by the chart percentage for those reps and that RPE. A set of 5 at RPE 8 is about 81 percent of your max, so 100 kg for 5 at RPE 8 suggests a max near 123 kg. Accounting for the reps you had left makes this more accurate than a plain reps-based formula.