RPE CHART
Turn RPE and reps into a target weight.
5 reps @ RPE 8
RPE 8 ≈ 2 reps in reserve
RPE-TO-PERCENTAGE CHART
Approximate percentage of your 1RM for each rep count and RPE, shaded by intensity — lighter loads run green, heavier loads run red. The ringed cell matches your selection above.
| RPE | 1 rep | 2 reps | 3 reps | 4 reps | 5 reps | 6 reps | 7 reps | 8 reps |
|---|---|---|---|---|---|---|---|---|
| 10 | 100% | 97% | 94% | 92% | 89% | 86% | 83% | 81% |
| 9.5 | 99% | 96% | 93% | 90% | 88% | 85% | 82% | 79% |
| 9 | 97% | 94% | 92% | 89% | 86% | 83% | 81% | 78% |
| 8.5 | 96% | 93% | 90% | 88% | 85% | 82% | 79% | 76% |
| 8 | 94% | 92% | 89% | 86% | 83% | 81% | 78% | 75% |
| 7.5 | 93% | 90% | 88% | 85% | 82% | 79% | 76% | 74% |
| 7 | 92% | 89% | 86% | 83% | 81% | 78% | 75% | 72% |
| 6.5 | 90% | 88% | 85% | 82% | 79% | 76% | 74% | 71% |
| 6 | 89% | 86% | 83% | 81% | 78% | 75% | 72% | 69% |
What is RPE?
RPE (Rate of Perceived Exertion) rates how hard a set felt on a scale from 6 to 10. An RPE of 10 is a maximal effort with nothing left in the tank; an RPE of 8 means you had about two more reps in you. Because effort is rated directly, RPE lets you adjust load to how strong you feel that day instead of being locked into a fixed number.
RPE vs RIR
RPE pairs cleanly with RIR (reps in reserve) through one rule: RPE = 10 − RIR. So RPE 9 leaves 1 rep in reserve, RPE 8 leaves 2, and RPE 7 leaves 3. If you think in "reps left," you're already using RPE.
How the percentages are estimated
For a given rep count and RPE, the reps-to-failure equivalent is reps + (10 − RPE). We convert that to a percentage of your 1RM with the Brzycki rep-max model, anchored so a true single sits at 100%. RPE is individual, so treat the chart as a well-calibrated starting point and adjust from your own logged sets — which is exactly what Cornerstone Strength helps you do, tracking RPE next to every set.
FREQUENTLY ASKED QUESTIONS
What is RPE in weightlifting?+
RPE stands for Rate of Perceived Exertion — a 6-to-10 scale that rates how hard a set was. An RPE of 10 means an all-out set with nothing left; an RPE of 8 means you could have done about two more reps with good form.
What's the difference between RPE and RIR?+
RIR means 'reps in reserve' — how many more reps you could have done. The two are directly linked: RPE = 10 − RIR. So RPE 9 is 1 rep in reserve, RPE 8 is 2 reps in reserve, and so on.
How do I use RPE to choose a weight?+
Decide the reps and target RPE for your set, read the matching percentage of your 1RM from the chart, then multiply your one-rep max by that percentage. Enter your 1RM above and the calculator does it for you.
How accurate is an RPE chart?+
Treat it as a starting estimate. RPE-to-percentage relationships vary by lifter, exercise, and day — which is the point: RPE lets you auto-regulate load based on how you actually feel, rather than forcing a fixed percentage.
Is RPE better than percentage-based training?+
Neither is strictly better. Percentages give a fixed plan; RPE adjusts the load to your daily readiness. Many strong programs combine them — a percentage target with an RPE cap. Cornerstone Strength lets you log RPE alongside every set.
AUTO-REGULATE WITH RPE
Log RPE alongside every set in Cornerstone Strength, watch your estimated 1RM update automatically, and let percentage-based programs adjust to how you're actually lifting.
