RPE chart and calculator for powerlifting
Top set → training-day e1RM → load for your next prescription.
Jump to the full RPE × reps → %1RM chart — or turn today's top set into a training-day e1RM and target load with the calculator. The 6–10 reps-in-reserve scale popularised by Mike Tuchscherer lets load respond to day-to-day readiness — a training estimate, not a measured max.
top set → target load
the RPE chart (RPE × reps → %1RM)
| RPE | 1 rep | 2 reps | 3 reps | 4 reps | 5 reps | 6 reps | 8 reps | 10 reps | 12 reps |
|---|---|---|---|---|---|---|---|---|---|
| 10 | 100.0 % | 95.5 % | 92.2 % | 89.2 % | 86.3 % | 83.7 % | 78.6 % | 73.9 % | 68.0 % |
| 9.5 | 97.8 % | 93.9 % | 90.7 % | 87.8 % | 85.0 % | 82.4 % | 77.4 % | 72.3 % | 66.7 % |
| 9 | 95.5 % | 92.2 % | 89.2 % | 86.3 % | 83.7 % | 81.1 % | 76.2 % | 70.7 % | 65.3 % |
| 8.5 | 93.9 % | 90.7 % | 87.8 % | 85.0 % | 82.4 % | 79.9 % | 75.1 % | 69.4 % | 64.0 % |
| 8 | 92.2 % | 89.2 % | 86.3 % | 83.7 % | 81.1 % | 78.6 % | 73.9 % | 68.0 % | 62.6 % |
| 7.5 | 90.7 % | 87.8 % | 85.0 % | 82.4 % | 79.9 % | 77.4 % | 72.3 % | 66.7 % | 61.3 % |
| 7 | 89.2 % | 86.3 % | 83.7 % | 81.1 % | 78.6 % | 76.2 % | 70.7 % | 65.3 % | 60.0 % |
| 6.5 | 87.8 % | 85.0 % | 82.4 % | 79.9 % | 77.4 % | 75.1 % | 69.4 % | 64.0 % | 58.7 % |
| 6 | 86.3 % | 83.7 % | 81.1 % | 78.6 % | 76.2 % | 73.9 % | 68.0 % | 62.6 % | 57.3 % |
The chart and calculator share the same reference values. Percentages are estimates; your exercise, technique and ability to judge effort can change the relationship. This tool covers 1–12 reps.
Example: this chart assigns 5 reps at RPE 8 to 81.1 % of an estimated 1RM. A 100 kg set therefore gives 100 ÷ 0.811 ≈ 123.3 kg estimated 1RM. It does not establish a tested maximum.
what RPE means
Here, RPE means perceived effort anchored to repetitions in reserve (RIR): how many more complete repetitions you believe you could perform with the same technique. This is different from Borg's 6–20 exertion scale.
- RPE 10: no further repetition in reserve.
- RPE 9: about 1 repetition in reserve.
- RPE 8: about 2 repetitions in reserve.
- RPE 7: about 3 repetitions in reserve.
- RPE 6: about 4 repetitions in reserve.
Half-points describe uncertainty between these anchors. At RPE 9.5, for example, another repetition might be possible. Bar speed can inform your judgment, but a slow repetition alone does not prove that no repetitions remain.
the scale, point by point
In training notation, 5@8 means five repetitions at RPE 8. These examples describe the chart's estimates, not a universal training prescription.
RPE 6 — about 4 reps in reserve
A single maps to 86.3 %; five reps to 76.2 %; eight reps to 68.0 %. Judging the exact number of remaining reps becomes harder farther from failure.
RPE 7 — about 3 reps in reserve
A single maps to 89.2 %; five reps to 78.6 %; eight reps to 70.7 %. Whether this effort suits your session depends on its purpose and the rest of your training.
RPE 8 — about 2 reps in reserve
A single maps to 92.2 %; five reps to 81.1 %; eight reps to 73.9 %. Keep your technique consistent when comparing estimates between sessions.
RPE 9 — about 1 rep in reserve
A single maps to 95.5 %; three reps to 89.2 %; five reps to 83.7 %. Being close to failure does not guarantee that your rating is accurate within one repetition.
RPE 9.5 — maybe one more
A single maps to 97.8 % and a double to 93.9 %. The half-point expresses your judgment; it is not a measured half-repetition or a precise error margin.
RPE 10 — no reps in reserve
A single maps to 100 %, a double to 95.5 %, and a triple to 92.2 %. Only a single at RPE 10 maps to the weight entered as the estimated 1RM.
how accurate is the estimate?
There are two uncertainties: your RIR judgment and the chart's conversion to a percentage. Research on perceived effort does not validate every percentage in this chart for every lifter.
Zourdos et al. (2016) studied 29 experienced and novice squatters and found relationships between RPE and lifting velocity. The study does not establish a universal ±1-repetition accuracy guarantee. In a separate study of 25 men squatting at 70 % of 1RM, predictions improved nearer failure, but the average discrepancy at the called RPE 9 was still about two repetitions. See the research sources.
Use changes across comparable sets as feedback. Keep exercise, range of motion and recording method consistent, and avoid treating a small change in estimated 1RM as a confirmed strength gain.
how to use it in training
- Record your set. Enter the total load, completed reps and your estimate of effort after the set.
- Read the estimate. Use it as a reference alongside how the lift felt and your recent training.
- Plan the next set. Enter its target reps and RPE. Round the suggested load to your available plates and adjust to your training plan.
Top sets followed by lighter back-off sets are one possible approach. Helms et al. (2018) studied 12 nationally qualified powerlifters over three weeks using RPE stopping rules and different back-off reductions. It demonstrates a way to regulate volume, not a rule that every lifter should follow.
common mistakes
Rating discomfort instead of remaining reps. A hard-feeling set may still leave repetitions in reserve. Judge the repetitions you could complete with the intended technique.
Treating video as an exact rep counter. Video can help you review technique and speed, but it cannot establish how many unperformed reps were possible.
Expecting a fixed learning period. There is no universal number of weeks after which ratings become accurate. Record uncertainty and review repeated comparable sets, with coaching feedback where available.
RPE and Prilepin's table
Prilepin's table presents a historical percentage-and-volume reference from weightlifting. RPE describes perceived effort for a set. They answer different questions, and neither determines a complete powerlifting program.
frequently asked questions
- What is RPE in powerlifting?
- A perceived-effort scale commonly anchored to repetitions in reserve. RPE 10 means no more complete reps, RPE 9 about one more, and RPE 8 about two more with the same technique.
- Is the RPE chart accurate?
- It is a reference estimate, not a measured maximum. RIR judgment and the load–repetition relationship vary. Research does not establish a universal ±1-repetition error limit or guarantee the same percentage for every lifter.
- How does RPE convert to %1RM?
- Cross-reference your rating and completed reps. This chart assigns 5 reps at RPE 8 to 81.1 %. Divide the load by 0.811 to estimate 1RM: 100 kg gives about 123.3 kg.
- Can I use RPE without knowing my 1RM?
- Yes. You can rate a set using perceived repetitions in reserve without knowing your maximum. The calculator can then estimate a 1RM from the load, reps and rating.
- What is RIR vs RPE?
- RIR estimates the number of repetitions remaining. RPE expresses perceived effort on a scale: about 2 RIR corresponds to RPE 8, 1 RIR to RPE 9, and 0 RIR to RPE 10.
- Should beginners use RPE?
- Beginners can record RPE as feedback while learning consistent technique. Treat early ratings as uncertain, review them across sessions, and use coaching guidance where available. No fixed waiting period guarantees accuracy.
- What is RPE 6?
- About four repetitions in reserve. This chart assigns a single at RPE 6 to 86.3 % and five reps to 76.2 %. These are estimates. See RPE 6, point by point.
- Is RPE the same as the 6–20 scale?
- No. This calculator uses an RIR-based strength scale. Borg's 6–20 scale measures perceived exertion on a different scale; its values cannot be substituted into this chart.
- What percent of 1RM is 2 reps at RPE 9.5?
- This chart estimates 93.9 %. For comparison, two reps at RPE 9 map to 92.2 %, and two reps at RPE 10 to 95.5 %. Individual performance can differ.
- What is the RTS RPE chart?
- A strength-training reference associated with Mike Tuchscherer and Reactive Training Systems. It connects repetitions in reserve, effort ratings and estimated percentages of 1RM. LiftGauge uses one shared reference table for this page and its 1RM calculator.
sources & method
- Tuchscherer, M. (2008). The Reactive Training Manual. Reactive Training Systems. Coaching reference for the RIR-based scale.
- Zourdos, M. C. et al. (2016). Novel Resistance Training-Specific Rating of Perceived Exertion Scale Measuring Repetitions in Reserve. J Strength Cond Res 30(1):267–275. Study abstract.
- Zourdos, M. C. et al. (2021; published online 2019). Proximity to Failure and Total Repetitions Performed in a Set Influences Accuracy of Intraset Repetitions in Reserve-Based Rating of Perceived Exertion. J Strength Cond Res 35(Suppl 1):S158–S165. Study abstract.
- Helms, E. R. et al. (2018). Rating of Perceived Exertion as a Method of Volume Autoregulation Within a Periodized Program. J Strength Cond Res 32(6):1627–1636. Study abstract.
Research references checked September 10, 2026. The chart is a coaching reference; the cited studies do not establish an individualized load prescription.