RPE & RIR Chart
Convert between RPE and reps in reserve, look up the percentage of your max for any rep and RPE combination, and work out the weight for your next set from one you just did.
1. Enter a set you just did
2. Pick what you want to do next
RPE chart: % of 1RM by reps and RPE
Your current set is outlined; the target is highlighted.
| Reps | 10 RIR 0 | 9.5 RIR 0.5 | 9 RIR 1 | 8.5 RIR 1.5 | 8 RIR 2 | 7.5 RIR 2.5 | 7 RIR 3 | 6.5 RIR 3.5 |
|---|---|---|---|---|---|---|---|---|
| 1 | 100.0 | 97.8 | 95.5 | 93.9 | 92.2 | 90.7 | 89.2 | 87.8 |
| 2 | 95.5 | 93.9 | 92.2 | 90.7 | 89.2 | 87.8 | 86.3 | 85.0 |
| 3 | 92.2 | 90.7 | 89.2 | 87.8 | 86.3 | 85.0 | 83.7 | 82.4 |
| 4 | 89.2 | 87.8 | 86.3 | 85.0 | 83.7 | 82.4 | 81.1 | 79.9 |
| 5 | 86.3 | 85.0 | 83.7 | 82.4 | 81.1 | 79.9 | 78.6 | 77.4 |
| 6 | 83.7 | 82.4 | 81.1 | 79.9 | 78.6 | 77.4 | 76.2 | 75.1 |
| 7 | 81.1 | 79.9 | 78.6 | 77.4 | 76.2 | 75.1 | 73.9 | 72.3 |
| 8 | 78.6 | 77.4 | 76.2 | 75.1 | 73.9 | 72.3 | 70.7 | 69.4 |
| 9 | 76.2 | 75.1 | 73.9 | 72.3 | 70.7 | 69.4 | 68.0 | 66.7 |
| 10 | 73.9 | 72.3 | 70.7 | 69.4 | 68.0 | 66.7 | 65.3 | 64.0 |
RPE and RIR in one table
RPE and RIR describe the same thing from opposite directions. RIR counts the reps you left in the tank, and RPE is 10 minus RIR.
- RPE 10 / RIR 0: maximal, no more reps possible
- RPE 9 / RIR 1: one more rep was possible
- RPE 8 / RIR 2: two more reps were possible
- RPE 7 / RIR 3: three more reps, still fast
- RPE 6 / RIR 4: moderate effort, bar speed stays high
Half points like RPE 8.5 mean you might have managed two more reps, and could definitely have done one.
Where the chart comes from
The percentage table above follows the widely used RTS-style RPE chart popularized by powerlifting coach Mike Tuchscherer. It assumes that leaving one rep in reserve is about the same as doing one extra rep at that weight. So 5 reps at RPE 8 sits at the same percentage as 7 reps at RPE 10, roughly 81%.
How to use the calculator
- Enter a set you completed: weight, reps, and how hard it felt.
- The calculator divides the weight by that cell's percentage to estimate your current 1RM.
- Pick the reps and RPE you want next, and it multiplies the estimate by the new percentage.
Example: 225 lb for 5 reps at RPE 8 is 81.1% of max, which puts your estimated 1RM near 277 lb. For a triple at RPE 8 (86.3%), load about 239 lb.
Effort-based targets adjust to the day. If you slept badly, the same RPE will land on a lighter weight, which is often the point. For a formula-only estimate, try the one rep max calculator. For a plan that gives every lift an RIR target, see the 4-day upper/lower split.
Frequently asked questions
What does RPE mean in lifting?+
RPE stands for rating of perceived exertion. In strength training it is usually rated from 1 to 10 based on how many more reps you could have done. RPE 10 is a maximal effort with nothing left, RPE 9 means one more rep was possible, and RPE 8 means two more.
What is RIR?+
RIR means reps in reserve: how many more good reps you could have completed when you stopped the set. It is the other side of the same scale. RIR 0 equals RPE 10, RIR 2 equals RPE 8, and so on.
How accurate is the RPE percentage chart?+
The percentages are averages. Individuals differ, and the same person can differ between exercises, rep ranges, and days. Treat the chart as a starting point and adjust based on how your sets actually feel.
What RPE should I train at?+
Many programs keep most working sets between RPE 7 and 9, which means stopping with one to three reps in reserve. Your program or coach should set the target. Lower RPE work is common for technique practice and deload weeks.
Is it hard to rate RPE accurately?+
It takes practice. Beginners often underestimate how many reps they have left. Recording RPE or RIR after each set and occasionally checking it against a set taken closer to failure helps you calibrate over time.
Log reps in reserve with every set
Gainr lets you record RIR alongside weight and reps, and your logged sets and recent workload help shape what Coach plans next.
Free logging and progress charts · 14-day Coach preview