RPE ↔ %1RM Calculator

Look up the working percentage for any reps × RPE combination. Optionally enter your 1RM and the chart fills in the loaded weights.

5 @ RPE 8
81%
of 1RM
Working weight
243 lb
@ 1RM 300 lb
Reps in reserve
2
RIR
Tuchscherer RPE chart: %1RM by reps and RPE
Reps \\ RPE109.598.587.576.56
11003009829496288942829227691273892678826486258
2962889428292276912738926788264862588525584252
3922769127389267882648625885255842528224681243
4892678826486258852558425282246812438024079237
5862588525584252822468124380240792377723176228
6842528224681243802407923777231762287522574222
7812438024079237772317622875225742227221671213
8792377723176228752257422272216712136920768204
9762287522574222722167121369207682046720166198
10742227221671213692076820467201661986419263189
11712136920768204672016619864192631896118360180
12682046720166198641926318961183601805917758174
The RPE scale

The 6–10 scale used here is the Tuchscherer / Reactive Training Systems standard, with reps-in-reserve (RIR) anchors.

RPE 10
Reps to failure, nothing left.
RPE 9
1 rep in reserve (RIR = 1).
RPE 8
2 reps in reserve (RIR = 2).
RPE 7
3 reps in reserve (RIR = 3).
RPE 6
Speed work / warmups.

Programming with RPE

  • Prescribe RPE, not just % — autoregulation accounts for daily readiness.
  • Top sets at RPE 8–9, backoff sets at RPE 6–7 is a robust default.
  • Avoid RPE 10 on compound lifts more than every few weeks.
  • Log RPE every set in ProLoad so your programming reflects what actually happened.

Use this as an API

Build with the Proload API

POST reps + RPE (and optionally a 1RM), receive the working percentage and load. 1,000 requests/day free.

POST https://api.proload.online/v1/rpe
API docs Get a key

Frequently asked questions

What is RPE?

RPE (Rating of Perceived Exertion) on the 6–10 scale, popularised by Mike Tuchscherer of Reactive Training Systems, is an autoregulation tool: it lets you select weights based on how a set actually felt rather than a fixed percentage prescribed weeks in advance.

How accurate is the RPE → %1RM chart?

The chart is a starting point. Individual lifters' rep-out percentages can drift by 2–4% depending on lift, fatigue, and training age. Calibrate by occasionally taking a set to RPE 10 and noting where it lands.

What's the difference between RPE and RIR?

RIR (Reps In Reserve) is the count of reps you could have done. RPE = 10 − RIR. RPE 8 means 2 RIR.

Why are the percentages lower than rep-max formulas suggest?

A "5 @ RPE 10" is a true 5-rep max, but most prescribed sets stop short of failure. The chart reflects working-set percentages, not absolute rep-max values.

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