RPE to Percentage Chart
Convert RPE values to percentage of 1RM with our interactive chart. Understand the RPE scale and how to use it in training.
The Rate of Perceived Exertion (RPE) chart maps subjective effort levels into approximate percentages of the maximum effort for a single repetition, so you can automatically adjust the intensity of your workout based on how you feel on a given day. Use the table below to convert RPE and percentage between any number of repetitions.
| RPE | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | 100% | 95.5% | 92.2% | 89.2% | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 71.7% | 69.4% |
| 9.5 | 97.8% | 93.9% | 90.7% | 87.8% | 85% | 82.4% | 79.9% | 77.4% | 75.1% | 72.3% | 70.7% | 68.6% |
| 9 | 95.5% | 92.2% | 89.2% | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 71.7% | 69.4% | 67.5% |
| 8.5 | 93.9% | 90.7% | 87.8% | 85% | 82.4% | 79.9% | 77.4% | 75.1% | 72.3% | 70.7% | 68.6% | 66.7% |
| 8 | 92.2% | 89.2% | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 71.7% | 69.4% | 67.5% | 65.3% |
| 7.5 | 90.7% | 87.8% | 85% | 82.4% | 79.9% | 77.4% | 75.1% | 72.3% | 70.7% | 68.6% | 66.7% | 64% |
| 7 | 89.2% | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 71.7% | 69.4% | 67.5% | 65.3% | 63% |
| 6.5 | 87.8% | 85% | 82.4% | 79.9% | 77.4% | 75.1% | 72.3% | 70.7% | 68.6% | 66.7% | 64% | 61.5% |
| 6 | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 71.7% | 69.4% | 67.5% | 65.3% | 63% | 60.5% |
Values represent percentage of 1RM. RPE 10 = max effort, RPE 6 = 4 reps in reserve.
What RPE means
The RPE scale used in strength training is 1-10 and measures how many reps you had left in reserve (RIR) at the end of a set.
| RPE | Reps in Reserve | What It Feels Like |
|---|---|---|
| 10 | 0 | Maximum effort. I couldn't do another rep. |
| 9.5 | 0 | Maximum effort, but could have done one more on a better day. |
| 9 | 1 | I could have done one more repetition. |
| 8.5 | 1-2 | Definitely one more, maybe two. |
| 8 | 2 | Two more repetitions possible. |
| 7,5 | 2-3 | Two for sure, possibly three. |
| 7 | 3 | Three repeats left. Moderate effort. |
| 6 | 4 | Warm-up area for work sets. |
Below RPE 6, accuracy decreases. Most programs assign work series between RPE 7 and 9.5.
Convert RPE to percentages
The relationship between RPE and percentage changes based on the number of repetitions. A single series of RPE 8 is about 92% of 1RM. The 5 series of RPE 8 is about 78%.
This is why a flat percentage table doesn't work - you need to know both the RPE target and the number of repetitions to determine the load.
The chart above addresses this. Select the number of repetitions and RPE, and it will return an approximate percentage.
When RPE is useful
Daily autoregulation. Your actual capacity will vary depending on sleep, stress, nutrition and accumulated fatigue. A program that says "squat 82.5%" ignores the fact that 82.5% may feel like RPE 7 on a good day and RPE 9.5 on a bad day. RPE-based programming adjusts automatically.
Post-novice programming. Linear progression works at fixed percentages because the lifter adjusts from session to session. When this no longer works, RPE helps manage fatigue throughout the training cycle.
Communication with your coach. Logging RPE alongside weight and reps gives your coach (or future self) information about how hard the set really was.
When RPE is not useful
New lifters. New lifters have not developed an internal calibration to accurately assess effort. A beginner's RPE of 8 is often actually RPE of 6 or RPE of 10. Calibration takes months of deliberate practice.
Exclude single performances at the maximum. The difference between RPE 9 and RPE 10 for a single performance is one repetition - the difference between success and failure. This difference is really hard to observe in real time.
Reputability-free environments. RPE only works if you are honest. If you consistently estimate RPE 9 when your bar speed says RPE 7, you are chronically underloading yourself. Video review helps with calibration.
How to improve RPE
Film your set. Evaluate your RPE after each series, then watch the video. The bar speed of the last repetition is the best external indicator. There is a visible slowdown in actual RPE for 9 individual performances. True RPE 7 moves with authority.
Over time, your ratings will converge to reality. Most lifters develop a reliable calibration over 3-6 months of deliberate training.
Using RPE with percentage-based programs
Many modern programs combine the two. You might see, "Squat 4x5 @ 75%, target RPE 7-8". Percentage gives you a starting point. The RPE value tells you whether to adjust up or down.
If 75% feels like RPE 6, increase the weight. If it feels like RPE 9, something is wrong - check your recovery or adopt a lighter day.
Use the table above to distinguish between the two systems.