Don't know your 1RM? Calculate it here
| RPE | RIR | % of 1RM | Description |
|---|---|---|---|
| @10 | 0 | 100% | Maximum effort, no reps left |
| @9.5 | 0.5 | 98% | Could maybe do 0.5 more rep |
| @9 | 1 | 96% | 1 rep in reserve |
| @8.5 | 1.5 | 94% | 1-2 reps in reserve |
| @8 | 2 | 92% | 2 reps in reserve |
| @7.5 | 2.5 | 89% | 2-3 reps in reserve |
| @7 | 3 | 86% | 3 reps in reserve |
| @6.5 | 3.5 | 83% | 3-4 reps in reserve |
| @6 | 4 | 80% | 4 reps in reserve |
| @5 | 5 | 75% | Light effort, 5+ reps left |
RPE
9-10
% of 1RM
90-100%
Reps
1-5
Heavy singles, doubles, triples. Maximum strength development.
RPE
8-9
% of 1RM
85-92%
Reps
5-8
Heavy compound work. Builds strength and size.
RPE
7-8
% of 1RM
70-85%
Reps
8-12
Primary muscle building zone. Moderate load, moderate reps.
RPE
5-7
% of 1RM
60-75%
Reps
12-20+
High rep work for endurance and metabolic stress.
RPE (Rate of Perceived Exertion) is a 1-10 scale measuring how hard a set feels. An RPE of 10 means you couldn't do another rep, while RPE 7 means you had about 3 reps left in the tank.
RIR (Reps in Reserve) is simply how many more reps you could have done. RIR = 10 - RPE. So RPE 8 = 2 RIR (2 reps left).
Why use RPE? RPE accounts for daily fluctuations in strength. Instead of lifting a fixed weight, you adjust based on how you feel that day. This leads to better autoregulation and long-term progress.
Note: RPE takes practice to learn. Most beginners underestimate their RPE (think they're at 10 when they're really at 7-8). Video yourself and review to calibrate your perception.