Rate of Perceived Exertion (RPE) Calculator

RPE is your Rate of Perceived Exertion, a 1–10 scale for how hard a set felt. This calculator helps you convert RPE, reps, and estimated 1RM into a recommended load for your training.

Units

Weight lifted

Reps (for estimated 1 rep max)

Target reps

Estimated 1RM

Desired RPE

RPE ≈ RIR

Suggested Load

For reps @ RPE

RPE Table

Suggested weights for your target reps across RPE 6–10.

Warm-up Ladder

A few low-RPE sets to prime your top set without excessive fatigue.

RPE Levels Explained

RPE is a subjective scale of effort, where 1 is very easy and 10 is maximal effort.

RPE	Meaning
1	Very, very easy. Used to improve technique or rehab work.
2	Very easy. Warm-up territory, no fatigue.
3	Easy. Movement grooving, no fatigue.
4	Comfortable. Early warm-up set, no fatigue.
5	Easy-moderate. Good for warm-ups, no fatigue.
6	Moderate. Good for submax volume.
7	Somewhat hard. Solid working set.
8	Hard. Challenging but repeatable.
9	Very hard. Near-max effort.
10	Maximal. All-out effort, no reps left.

Disclaimer: Please note that RPE is subjective and can vary based on daily readiness, fatigue, and other factors. Always consult a professional before attempting new loads or training intensities.

Rate of Perceived Exertion (RPE) FAQ

Common questions about RPE, RIR, and how to use them effectively in your training.

RPE is a 1–10 scale for how hard a set felt. In strength training, it aligns with RIR (Reps In Reserve): RPE 10 ≈ 0 RIR, RPE 9 ≈ 1 RIR, and so on.

RIR is Reps In Reserve. Roughly, RPE = 10 − RIR. If you could have done two more reps, that set was about RPE 8.

When training for hypertrophy, most lifters grow well using RPE 7–9 (≈ 3–1 RIR) for 6–15 reps, keeping form tight and volume consistent.

When training for pure strength, RPE 6–9 (≈ 4–1 RIR) is common for 1–6 reps, with heavier top sets and backoff volume. RPE 8–9 is often used for top sets.

RPE accuracy is based on each lifter's experience. It improves with practice, consistent technique, and honest logging. Over time, RPE becomes a reliable way to autoregulate training.

To warm up using RPE, use a few easy sets at RPE 4–6 to groove the movement, then take your working sets at the target RPE.

Whether to train to failure (RPE 10) depends on your goals. When training for hypertrophy, occasional failure can be useful, but frequent failure can add fatigue and stall progress.

Accessory lifts are movements that support your main lifts. They often use RPE 7–9 for higher reps (8–20) to build muscle and improve weak points. Compound lifts may use RPE 6–8 for most sets, with occasional higher-RPE top sets.

Daily readiness does affect RPE. If you are fatigued or under-recovered, the same weight will feel like a higher RPE. Adjust load to hit the target RPE.

Yes. Legend supports selecting RPE while logging sets so you can track trends, fine-tune your routines, and aim for progressive overload.