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RPE calculator
Estimate your max from any set at any RPE, then get the weight for your next set.
Estimated 1RM from 100 kg × 5 at RPE 8 (about 2 reps in reserve)
Plan your next set
For 3 reps at RPE 9, rounded to the nearest 2.5 kg
What RPE means
RPE (rate of perceived exertion) for lifting rates how hard a set was by how many more reps you could have done, your reps in reserve (RIR):
| RPE | Reps in reserve | How it feels |
|---|---|---|
| 10 | 0 | Max effort; no more reps possible |
| 9.5 | 0 to 1 | Maybe one more rep, or more weight |
| 9 | 1 | One rep left |
| 8 | 2 | Two reps left; most working sets |
| 7 | 3 | Fast, controlled; good for technique and volume |
| 6 | 4+ | Warm-up effort |
RPE chart: % of 1RM by reps and RPE
Each cell is the share of your one rep max you can lift for that many reps at that RPE.
| Reps | RPE 10 | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7.5 | RPE 7 |
|---|---|---|---|---|---|---|---|
| 1 | 100.0% | 96.9% | 95.5% | 94.0% | 92.6% | 91.3% | 89.9% |
| 2 | 95.5% | 94.0% | 92.6% | 91.3% | 89.9% | 88.6% | 87.3% |
| 3 | 92.6% | 91.3% | 89.9% | 88.6% | 87.3% | 86.0% | 84.7% |
| 4 | 89.9% | 88.6% | 87.3% | 86.0% | 84.7% | 83.4% | 82.2% |
| 5 | 87.3% | 86.0% | 84.7% | 83.4% | 82.2% | 81.0% | 79.7% |
| 6 | 84.7% | 83.4% | 82.2% | 81.0% | 79.7% | 78.5% | 77.3% |
| 7 | 82.2% | 81.0% | 79.7% | 78.5% | 77.3% | 76.2% | 75.0% |
| 8 | 79.7% | 78.5% | 77.3% | 76.2% | 75.0% | 73.8% | 72.7% |
| 9 | 77.3% | 76.2% | 75.0% | 73.8% | 72.7% | 71.6% | 70.4% |
| 10 | 75.0% | 73.8% | 72.7% | 71.6% | 70.4% | 69.3% | 68.2% |
How the calculator works
It adds your reps in reserve to the reps you did: 5 reps at RPE 8 is about a 7-rep max. Then it estimates your one rep max from that with the same formulas as our one rep max calculator (the average of Epley and Brzycki). Planning works in reverse.
Get your next weight suggested for you
Elevus suggests the weight and reps for every set based on your last session, and charts your estimated 1RM for every exercise.
Download on theApp StoreFAQ
What does RPE 8 mean in lifting?
You finished the set with about two reps left in the tank. It is the most common target for working sets.
How do I use RPE to pick my weight?
Estimate your 1RM from a recent set and its RPE, then look up the percentage for your target reps and RPE. This calculator does both steps.
Is RPE better than percentages?
RPE adjusts to the day: if you slept badly, the same RPE means a lighter weight. Many lifters use percentages to plan and RPE to adjust on the day.
References
- Zourdos MC, Klemp A, Dolan C, et al. Novel resistance training–specific rating of perceived exertion scale measuring repetitions in reserve. Journal of Strength and Conditioning Research. 2016;30(1):267–275.
- Helms ER, Cronin J, Storey A, Zourdos MC. Application of the repetitions in reserve-based rating of perceived exertion scale for resistance training. Strength and Conditioning Journal. 2016;38(4):42–49.