RPE Calculator
RPE Calculator
RPE Calculator
RPE is a scale that helps you rate how difficult an exercise feels on a scale from 1 to 10 (or sometimes from 6 to 20 in aerobic contexts). The 1–10 scale is most commonly used in weightlifting and strength training. Here's a basic breakdown:
An RPE calculator estimates the total training load or projected max based on:
It helps you:
The most commonly used formula is the Epley formula modified for RPE:
Estimated 1RM = Weight × (1 + Reps × 0.0333)
Then, based on your entered RPE, the calculator backtracks to suggest:
Let's say you lifted 100 kg for five reps at RPE 8.
Using the formula:
1RM = 100 × (1 + 5 × 0.0333) ≈ 100 × 1.1665 = 116.65 kg
This tells you your estimated max is ~117 kg. Since you did the set at RPE 8, you could do two more reps or increase the load to get closer to RPE 9 or RPE 10.
RPE is often used interchangeably with RIR, or Reps In Reserve. Here's a quick comparison:
RIR | RPE Equivalent |
---|---|
0 | 10 |
1 | 9 |
2 | 8 |
3 | 7 |
4 | 6 |
Can beginners use RPE?
Yes! It's beneficial to learn body awareness early on. Start with lighter loads and focus on getting a feel for different effort levels.
How accurate is an RPE-based 1RM calculator?
It provides a solid estimate, but not an exact number. Factors like sleep, stress, and nutrition can affect your actual max.
Should I train at RPE 10?
Not often. Most of your training should be in the RPE 7–9 range for strength and hypertrophy, with occasional max-effort lifts depending on your goals.
An RPE calculator is a practical, innovative tool to help you lift more effectively and safely. It bridges the gap between rigid percentages and how you feel in the moment, allowing your workouts to adapt to your real-time performance.
Whether training for powerlifting, bodybuilding, or general fitness, understanding and using RPE puts you in control of your progress.