RPE Calculator

RPE Calculator | Rate of Perceived Exertion for Weightlifting

Use our RPE calculator to determine optimal training weights based on the Rate of Perceived Exertion scale. RPE is a powerful tool for auto-regulating your training intensity, allowing you to adjust weights based on daily readiness and recovery levels.

What is RPE in Weightlifting?

RPE (Rate of Perceived Exertion) in weightlifting refers to how hard a set feels on a scale from 1-10. An RPE of 10 means maximal effort with no reps left in reserve, RPE 9 means you could have done one more rep, RPE 8 means two more reps, and so on. This system helps powerlifters and strength athletes optimize training intensity based on daily performance capacity.

Our RPE calculator helps you determine appropriate weights across different rep ranges and RPE targets based on your recent performance. For example, if you know you can lift 225 lbs for 5 reps at RPE 8, this calculator will tell you what weight to use for 3 reps at RPE 9, or any other combination. This is invaluable for planning training sessions that provide optimal stimulus without excessive fatigue.

The Gravitus app allows you to track your RPE for every set, helping you make data-driven decisions about your training. The app will automatically calculate your estimated 1RM based on your RPE inputs and show your progression over time, making it easy to ensure continued progress while managing fatigue effectively.


Calculate RPE and Training Weights

Units
Your Last Set
Minimum Increment (lbs)

RPE Calculation Results

Estimated 1RM (e1RM)

This is your theoretical one-rep max based on your performance at the specified RPE.

RPE Chart

This chart shows weights that would feel equivalent to your input set (at different RPE values). For example, if you entered 180 lbs at 5 reps RPE 8, this chart shows what weights would feel just as hard but at different RPE values:

Use the selectors below to find the perfect weight for your next set at any rep and RPE combination. Both the chart and the Target Weight update automatically when you change these values:

Target Weight: --

Your results have been saved to the URL. Copy the link below to share:

Master Your Training Intensity

Track your RPE and see real strength progress with Gravitus. Our app automatically calculates your e1RM based on RPE inputs and helps you plan optimal training sessions for continued progress.

star icon star icon star icon star icon star icon
7,000+ App Store Ratings
Download Gravitus workout tracker from the iOS App Store

Understanding RPE in Strength Training

The Rate of Perceived Exertion (RPE) system has revolutionized strength training by providing a subjective method to quantify workout intensity. Originally popularized for weightlifting by powerlifting coach Mike Tuchscherer through his Reactive Training Systems (RTS) methodology, RPE gives athletes a way to autoregulate training based on daily readiness.

RPE Scale for Weightlifting

  • RPE 10: Maximum effort (0 reps in reserve)
  • RPE 9: Could do 1 more rep
  • RPE 8: Could do 2 more reps
  • RPE 7: Could do 3 more reps
  • RPE 6: Could do 4 more reps

Benefits of RPE Training

  • Adapts to daily readiness and recovery status
  • Accounts for outside stressors affecting performance
  • Works without knowing your exact 1RM
  • Prevents overtraining by adjusting intensity appropriately
  • Improves mind-muscle connection and effort awareness

How Our RPE Calculator Works

Our calculator uses the RPE percentages developed through Reactive Training Systems to determine weights across different rep ranges. The process works in two steps:

  1. Calculate e1RM: First, we determine your estimated one-rep max (e1RM) based on the weight, reps, and RPE you input. For example, 200 lbs for 5 reps at RPE 8 might indicate an e1RM of approximately 240 lbs.
  2. Generate RPE chart: Using your e1RM as a reference point, we calculate the appropriate weights for all rep/RPE combinations using established percentage charts.

While these calculations provide reliable estimates, remember that individual performance can vary based on training history, exercise selection, and daily fluctuations. Use the calculator as a guide rather than an absolute prescription.

How to Use RPE in Your Training

Auto-Regulation

Adjust training intensity based on daily readiness

Target RPEs

Use lower RPEs (6-8) for technique work and higher RPEs (8-10) for strength development

Progress Tracking

Use Gravitus to track RPE over time for consistent strength gains

Periodization

Plan RPE waves across training blocks for optimal strength and recovery

Frequently Asked Questions About RPE

RPE (Rate of Perceived Exertion) is a subjective scale from 1-10 that measures how difficult a set feels. In weightlifting, RPE 10 means maximal effort with no reps left in reserve, while RPE 9 indicates one rep left in reserve, RPE 8 means two reps left, and so on. RPE allows lifters to autoregulate training intensity based on daily readiness, making it an effective tool for both beginner and advanced strength athletes.

An RPE calculator helps you determine appropriate weights for your training sets based on a previous performance. For example, if you lifted 225 lbs for 5 reps at RPE 8, the calculator can tell you what weight to use for 3 reps at RPE 9, or any other rep/RPE combination. This allows you to plan training sessions with precise loading parameters, ensuring optimal stimulus while managing fatigue.

Neither approach is inherently better; they serve different purposes. Percentage-based training (using percentages of your 1RM) works well when performance is stable and predictable. RPE is superior when accounting for daily fluctuations in strength and recovery. Many successful training programs combine both methods—using percentages for general loading guidelines while employing RPE to make session-by-session adjustments based on how you're feeling that day.

RPE calculators provide good estimates but aren't perfectly precise because strength relationships between different rep ranges vary between individuals and exercises. They work best when: 1) The reference set is recent, 2) You're consistent in how you gauge RPE, 3) You're using the calculator for the same exercise, and 4) The rep ranges aren't too far apart. The more experienced you are with using RPE, the more accurate the calculator becomes for your training.

e1RM stands for 'estimated one-repetition maximum'—the heaviest weight you could theoretically lift for a single repetition based on your performance with submaximal weights and higher reps. The RPE calculator first determines your e1RM from your inputted weight, reps, and RPE, then uses this value to calculate appropriate weights across different rep and RPE combinations. The e1RM serves as a bridge value in these calculations but shouldn't be confused with your true 1RM, which can only be determined through direct testing.

While the general concept of RPE has been used in endurance sports for decades (Borg Scale), the application of RPE specifically for strength training was popularized by powerlifting coach Mike Tuchscherer through his Reactive Training Systems (RTS) methodology. Tuchscherer refined the 1-10 scale for weightlifting, where each number correlates to 'reps in reserve' (RIR). His system has become widely adopted in powerlifting, Olympic weightlifting, and general strength training as an effective method to autoregulate training intensity.

The Gravitus app makes tracking RPE-based training simple and effective. You can log the weight, reps, and RPE for every set, allowing you to see patterns in your performance and recovery. The app automatically calculates your e1RM based on your RPE inputs and shows your strength progression over time. This comprehensive tracking helps you make data-driven decisions about your training and ensures you're consistently challenging yourself appropriately without risking overtraining.

Wanna get strong?

Track your progress, monitor your performance, and join the ultimate lifting community.

  • Join 300k lifters
  • Nearly 10M workouts
  • Over 100k exercises
Get Gravitus, the ultimate lifting app!

Get Gravitus, the app for lifters on the iOS app store