RPE Calculator
Calculate your RPE with our free online calculator
Enter Your 1RM (One-Rep Max)
Don't know your 1RM? Use our 1RM Calculator to estimate first.
RPE Scale Reference
Click any RPE level to view corresponding training weight
Maximum effort, cannot complete more
100% 1RM
100 kg
Click to select
Almost maximum, barely complete last rep
97% 1RM
97 kg
Click to select
Very heavy, can do 1 more rep
94% 1RM
94 kg
Click to select
Heavy, feel can do 2 more reps
91% 1RM
91 kg
Click to select
Relatively heavy, can do 2-3 more reps
88% 1RM
88 kg
Click to select
Challenging, can do 3-4 more reps
85% 1RM
85 kg
Click to select
Heavy but controllable, can do 4-5 more reps
82% 1RM
82 kg
Selected
Moderately heavy, can do 5-6 more reps
79% 1RM
79 kg
Click to select
Moderate, can do 6-8 more reps
75% 1RM
75 kg
Click to select
Easy, can do 8-10 more reps
70% 1RM
70 kg
Click to select
Very easy, can do 10-12 more reps
65% 1RM
65 kg
Click to select
Very easy, can do 12-15 more reps
60% 1RM
60 kg
Click to select
Warm-up intensity, no fatigue
50% 1RM
50 kg
Click to select
RPE Details 7
Training Parameters
Training Advice
- • Suitable for strength growth
- • Main training intensity
- • Rest 3-5 minutes between sets
- • Maintain proper form
Training Weight Calculator
Recommended Training Weight
82 kg
Based on 1RM = 100 kg
What is RPE?
**RPE (Rate of Perceived Exertion)** is a subjective scale used to assess exercise intensity. It uses a 1-10 scale to describe how hard an exercise feels, with 10 being maximum effort and 1 being extremely easy.
Advantages of RPE
- **Auto-Regulation**: Automatically adjust training intensity based on daily condition
- **Flexible**: Suitable for all training levels
- **Avoid Overtraining**: Prevent overtraining when not feeling well
- **Optimize Training**: Appropriately increase intensity when feeling good
- **No Equipment Needed**: Scientific training without testing 1RM
RPE vs RIR (Remaining Reps In Reserve)
RIR (Reps In Reserve) is another way to express RPE. It means "if I had to, how many more reps could I do?". The correspondence:
| RPE | RIR | Description |
|---|---|---|
| 10 | 0 | Maximum effort, cannot do more |
| 9 | 1 | Can do 1 more rep |
| 8 | 2 | Can do 2 more reps |
| 7 | 3 | Can do 3 more reps |
| 6 | 4 | Can do 4 more reps |
How to Use RPE Training?
- **1. Determine Training Goal**: Choose RPE range based on goal (strength 8-10, hypertrophy 6-8)
- **2. Estimate Starting Weight**: Use calculator or experience to estimate
- **3. Execute First Set**: Complete, record RPE feeling
- **4. Adjust Weight**: If RPE too high/low, adjust weight for next set
- **5. Record Data**: Record actual weight used and RPE for future reference
- **6. Progressive Overload**: Gradually increase weight or reps at same RPE
Common Training Plan RPE Settings
Strength Training
- • Main Training: RPE 8-9
- • Accessory Training: RPE 6-7
- • Reps: 1-5
- • Sets: 3-6
Hypertrophy Training
- • Main Training: RPE 6-8
- • Accessory Training: RPE 5-7
- • Reps: 6-12
- • Sets: 3-4
Frequently Asked Questions (FAQ)
1. What is RPE?
RPE is an important health metric used to assess your physical fitness and overall health status.
2. How accurate is the calculation?
The calculation is based on well-established scientific formulas and provides a reliable estimate for most people.
3. How often should I check?
We recommend checking every 4-8 weeks to track your progress and adjust your training or health plan accordingly.
Use our RPE calculator to scientifically plan training intensity, automatically adjust training load based on subjective feelings, and achieve safer and more effective strength and muscle gains.