RPE Chart
RPE (rating of perceived exertion) describes how hard a set felt. RPE 10 means no reps left, RPE 9 means one rep left, and so on. Use the chart to turn reps and RPE into a percentage of your 1RM.
RPE to percentage chart
Each cell is the percentage of your 1RM for that many reps at that RPE. This is the same chart the Set app uses when it turns RPE prescriptions into loads.
| Reps | RPE 10 | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7.5 | RPE 7 | RPE 6.5 | RPE 6 |
|---|---|---|---|---|---|---|---|---|---|
| 1 rep | 100.0% | 97.8% | 95.5% | 93.9% | 92.2% | 90.7% | 89.2% | 87.8% | 86.3% |
| 2 reps | 95.5% | 93.9% | 92.2% | 90.7% | 89.2% | 87.8% | 86.3% | 85.0% | 83.7% |
| 3 reps | 92.2% | 90.7% | 89.2% | 87.8% | 86.3% | 85.0% | 83.7% | 82.4% | 81.1% |
| 4 reps | 89.2% | 87.8% | 86.3% | 85.0% | 83.7% | 82.4% | 81.1% | 79.9% | 78.6% |
| 5 reps | 86.3% | 85.0% | 83.7% | 82.4% | 81.1% | 79.9% | 78.6% | 77.4% | 76.2% |
| 6 reps | 83.7% | 82.4% | 81.1% | 79.9% | 78.6% | 77.4% | 76.2% | 75.1% | 73.9% |
| 7 reps | 81.1% | 79.9% | 78.6% | 77.4% | 76.2% | 75.1% | 73.9% | 72.8% | 71.7% |
| 8 reps | 78.6% | 77.4% | 76.2% | 75.1% | 73.9% | 72.8% | 71.7% | 70.7% | 69.4% |
| 9 reps | 76.2% | 75.1% | 73.9% | 72.8% | 71.7% | 70.7% | 69.4% | 68.6% | 67.5% |
| 10 reps | 73.9% | 72.8% | 71.7% | 70.7% | 69.4% | 68.6% | 67.5% | 66.7% | 65.8% |
| 11 reps | 71.7% | 70.7% | 69.4% | 68.6% | 67.5% | 66.7% | 65.8% | 64.9% | 64.0% |
| 12 reps | 69.4% | 68.6% | 67.5% | 66.7% | 65.8% | 64.9% | 64.0% | 63.2% | 62.3% |
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What does RPE 8 mean?
RPE 8 means you could have done about two more reps. For a set of 5 at RPE 8, the chart suggests 81.1% of your 1RM.
How do I use RPE in a program?
Pick a load from the chart for the prescribed reps and RPE, then adjust the next set up or down based on how the first set actually felt.