RPE Chart
The percentage-of-1RM chart behind RPE training: pick your reps (columns) and how hard the set should feel (rows), and the cell is your percentage. Type your 1RM and the whole chart becomes weights.
| RPE | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | 100% | 95.5% | 92.2% | 89.2% | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 70.7% | 68% |
| 9.5 | 97.8% | 93.9% | 90.7% | 87.8% | 85% | 82.4% | 79.9% | 77.4% | 75.1% | 72.3% | 69.4% | 66.7% |
| 9 | 95.5% | 92.2% | 89.2% | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 70.7% | 68% | 65.3% |
| 8.5 | 93.9% | 90.7% | 87.8% | 85% | 82.4% | 79.9% | 77.4% | 75.1% | 72.3% | 69.4% | 66.7% | 64% |
| 8 | 92.2% | 89.2% | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 70.7% | 68% | 65.3% | 62.6% |
| 7.5 | 90.7% | 87.8% | 85% | 82.4% | 79.9% | 77.4% | 75.1% | 72.3% | 69.4% | 66.7% | 64% | 61.3% |
| 7 | 89.2% | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 70.7% | 68% | 65.3% | 62.6% | 59.9% |
| 6.5 | 87.8% | 85% | 82.4% | 79.9% | 77.4% | 75.1% | 72.3% | 69.4% | 66.7% | 64% | 61.3% | 58.6% |
| 6 | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 70.7% | 68% | 65.3% | 62.6% | 59.9% | 57.2% |
| 5.5 | 85% | 82.4% | 79.9% | 77.4% | 75.1% | 72.3% | 69.4% | 66.7% | 64% | 61.3% | 58.6% | 55.9% |
| 5 | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 70.7% | 68% | 65.3% | 62.6% | 59.9% | 57.2% | 54.5% |
Columns are reps, rows are RPE. Each cell is the % of 1RM for that many reps at that RPE.
Questions
What is RPE?+
RPE (rate of perceived exertion) rates how hard a set was on a 1–10 scale: RPE 10 means nothing left, RPE 9 means one rep left, RPE 8 two. It lets programs prescribe effort (“5 reps @ RPE 8”) instead of fixed percentages, so training adapts to good and bad days.
How do I read the chart?+
Find your prescribed reps along the top and the target RPE down the side. The cell where they meet is the percentage of your 1RM to load. Example: 5 reps @ RPE 8 is 81.1% — with a 500 lb max, that's about 405.
What's the relationship between RPE and reps in reserve?+
RPE = 10 − reps in reserve. A set at RPE 8 means two reps in reserve; RPE 9.5 means you maybe had one more. The chart is built on that structure — moving one full RPE point is worth exactly one rep.
Why does the chart stop at RPE 5?+
Below RPE 5 — more than five reps in reserve — sets are so far from failure that percentage estimates stop being meaningful. RPE 5 to 7 covers light technique and speed work; most working sets live between RPE 7 and 9.5.
Can I customize the percentages?+
In the app, yes — the chart is editable per user (and resettable), because experienced lifters often know their own rep-max relationship runs above or below the standard table. Your working weights then come from your chart.
More free tools: RPE calculator · 1RM calculator · Warm-up sets · Plate loader · Bench max · Squat max · Deadlift max
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