RPE / Percentage Chart
Rate of Perceived Exertion (RPE) is a subjective intensity scale that tells you how hard a set felt relative to your maximum capacity. Unlike fixed percentages, RPE auto-regulates to your daily readiness: if you are fatigued, you naturally use less weight at the same RPE, and if you feel strong, you push harder. This makes RPE-based training one of the most flexible and sustainable programming methods available.
The table below maps every combination of RPE and rep count to a percentage of your one-rep max. Enter your 1RM to see exact working weights for every cell. Use this chart to plan your training sessions or validate your in-session RPE ratings.
| RPE | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| rep | reps | reps | reps | reps | reps | reps | reps | reps | reps | reps | reps | |
| 10 | 100% | 95.5% | 92.2% | 89.2% | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 71.7% | 69.5% |
| 9.5 | 97.8% | 93.9% | 90.7% | 87.8% | 85% | 82.4% | 79.9% | 77.4% | 75.1% | 72.8% | 70.6% | 68.5% |
| 9 | 95.5% | 92.2% | 89.2% | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 71.7% | 69.5% | 67.5% |
| 8.5 | 93.9% | 90.7% | 87.8% | 85% | 82.4% | 79.9% | 77.4% | 75.1% | 72.8% | 70.6% | 68.5% | 66.5% |
| 8 | 92.2% | 89.2% | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 71.7% | 69.5% | 67.5% | 65.5% |
| 7.5 | 90.7% | 87.8% | 85% | 82.4% | 79.9% | 77.4% | 75.1% | 72.8% | 70.6% | 68.5% | 66.5% | 64.5% |
| 7 | 89.2% | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 71.7% | 69.5% | 67.5% | 65.5% | 63.5% |
| 6.5 | 87.8% | 85% | 82.4% | 79.9% | 77.4% | 75.1% | 72.8% | 70.6% | 68.5% | 66.5% | 64.5% | 62.6% |
| 6 | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 71.7% | 69.5% | 67.5% | 65.5% | 63.5% | 61.7% |
What Each RPE Level Means
Maximum effort. No reps left in the tank. True muscular failure.
Could maybe get 1 more rep, but not confident. Near-limit effort.
Could definitely get 1 more rep. Very hard but controlled.
Could get 1-2 more reps. Hard effort with a small buffer.
Could get 2 more reps. Challenging but sustainable across sets.
Could get 2-3 more reps. Moderate-to-hard effort.
Could get 3 more reps. Moderate effort, good for volume work.
Could get 3-4 more reps. Light-to-moderate working weight.
Could get 4 more reps. Warm-up territory or easy technique work.
Train with RPE in LiftProof
LiftProof tracks your RPE alongside weight and reps, then uses that data to auto-regulate your next session's programming.