RPE chart: RPE to percentage of 1RM
The percentage of your max a set represents, by reps and RPE. Pushit uses this exact chart to turn RPE targets into weights.
| RPE | 1 rep | 2 reps | 3 reps | 4 reps | 5 reps | 6 reps | 7 reps | 8 reps | 9 reps | 10 reps |
|---|---|---|---|---|---|---|---|---|---|---|
| 10 | 100% | 96% | 92% | 89% | 86% | 84% | 81% | 79% | 76% | 74% |
| 9.5 | 98% | 94% | 91% | 88% | 85% | 82% | 80% | 77% | 75% | 72% |
| 9 | 96% | 92% | 89% | 86% | 84% | 81% | 79% | 76% | 74% | 71% |
| 8.5 | 94% | 91% | 88% | 85% | 82% | 80% | 77% | 75% | 72% | 69% |
| 8 | 92% | 89% | 86% | 84% | 81% | 79% | 76% | 74% | 71% | 68% |
| 7.5 | 91% | 88% | 85% | 82% | 80% | 77% | 75% | 72% | 69% | 67% |
| 7 | 89% | 86% | 84% | 81% | 79% | 76% | 74% | 71% | 68% | 65% |
| 6.5 | 88% | 85% | 82% | 80% | 77% | 75% | 72% | 69% | 67% | 64% |
| 6 | 86% | 84% | 80% | 79% | 75% | 74% | 70% | 67% | 66% | 63% |
| 5.5 | 84% | 83% | 79% | 77% | 73% | 72% | 69% | 66% | 64% | 60% |
| 5 | 82% | 80% | 77% | 75% | 71% | 70% | 66% | 64% | 61% | 58% |
| 4.5 | 80% | 77% | 75% | 69% | 68% | 64% | 62% | 59% | 57% | 54% |
What RPE means
RPE is rate of perceived exertion on a 1 to 10 scale. In lifting it describes how close a set was to failure. RPE 10 is a true max with no reps left. RPE 9 means about one rep left, RPE 8 about two, and RPE 7 about three.
Because RPE describes reps in reserve, a set of 5 at RPE 8 is hard but leaves two reps in the tank. On this chart that is 81% of your max.
How to read the chart
Find your reps across the top and your RPE down the side. The cell is the percentage of your 1RM that set represents. To find the weight to load, multiply your max by that percentage. To estimate a max, divide the weight you lifted by it.
RPE is subjective, and it takes practice to judge. Use the chart as a starting point and adjust to how your own sets feel.
Let your RPE adjust the next load for you.
In Pushit you set an RPE target and the load changes automatically when a set lands above or below it. Free on iOS and the web.
Questions people ask
RPE is rate of perceived exertion, a 1 to 10 scale for how hard a set was. RPE 10 means no reps left, RPE 9 means about one rep left, and RPE 8 means about two.
RPE 8 means you finished the set with about two reps in reserve. On this chart, 5 reps at RPE 8 is 81% of your 1RM.
Pick a target such as 5 reps at RPE 8, read the percentage from the chart, and multiply it by your 1RM to get the weight. Then adjust up or down depending on the RPE you actually hit.
It is a standard RPE-to-percentage chart with small differences in a few cells from other published versions. It is the one Pushit uses, so the numbers here match what the app calculates.