RPE Calculator
This calculator uses estimates adapted from RPE data adapted from Mike Tuchscherer’s system. To use the calculator enter your weight lifted, reps performed and your estimated RPE. Results are estimates for informational purposes only.
RPE Calculator
What is RPE?
RPE (Rate of Perceived Exertion) is a term which is used commonly in weightlifting and strength training. It is a subjective scale that tells you how hard you feel your body working during an exercise. The concept of RPE originated from Gunnar Borg who created the Borg Scale to measure perceived effort during aerobic exercise. Decades later this was adapted by Mike Tuchscherer for strength training.
The lifting scale is from 1-10 but it is usually measured from 6.5-10 as this is in the moderate to high intensity range. Anything below this would be too light, less meaningful and harder to measure. RPE tells you how many reps you have left in the tank. For example if you in your set you have 1 rep left in the tank that would roughly be an RPE of around 9. Below is a short table which shows the RPE scale and the number of reps you would have left for each RPE:
| RPE | Description | Reps Left |
|---|---|---|
| 10 | Max effort — no reps left | 0 |
| 9 | Could have done 1 more | 1 |
| 8 | Could have done 2 more | 2 |
| 7 | Could have done 3 more | 3 |
| 6.5 | Very easy — warm-up range | 4+ |
Source: Adapted from Mike Tuchscherer’s RPE system.
What is the purpose of using RPE in your training?
The purpose of using RPE is to allow you to measure your training intensity and listen to your body instead of relying solely on percentages of your 1 rep max in your training. This allows you to auto regulate yourself, help prevent burnout from avoiding maxing out every session, manages excessive fatigue, helps with programming a deload week and also helps you target strength and hypertrophy more effectively. For example training at an RPE of 8 with 2 reps left in the tank can help you prevent injury as you are not working to maximal effort.
One of the primary benefits and I think is the most important with RPE is managing fatigue. Not every session is going to feel the same, some days you have more energy while other days your energy will be more depleted. Using RPE will allow you to lift relative to how you are feeling and prevent overtraining. This makes it significantly safer that relying solely on percentages of 1 rep max. It is a very simple concept, when a weight feels harder you lift less and when it feels easier you lift more.
Another benefit to RPE training is it also allows you to track progress more effectively. For example if you did a set of Bench Press and it felt like RPE 9 this week and you attempted the same weight for the same number of reps next week but it felt like RPE 8 then it is evident that you have made some progress.
How the RPE calculator Works
Our RPE Max Calculator is a very useful tool which can be used by all lifter, but would be more recommended for intermediate and advanced lifters as understanding RPE can be a little trick to get your head around as a beginner. This is mainly because many beginner lifters have little experience with lifting at maximal effort. This calculator uses estimates adapted from RPE data adapted from Mike Tuchscherer’s system to estimate your 1 rep max. To use the calculator you would need to the following:
- Enter the weight which you had lifted in Kg with good form. If you only know the weight you lifted in pounds then you can you use our Kilograms, Stones and Pounds Calculator to covert the weight.
- Input the number of reps you performed at that weight from 1-10.
- Choose your RPE value. Although the RPE scale is measured from 1-10 in the calculator you will only be able to in to input an RPE value of 6.5 – 10 as anything less than this will be less meaningful and will not give accurate estimates of your 1 rep max.
- Once you have inputted all this information click calculate and the calculator will instantly output an estimated 1 Rep Max.
Using our RPE Max Calculator will be very beneficial and will allow you to train smarter, program more accurately, track progress more effectively and reduce chances of injury.
Disclaimer: This guide is intended for informational purposes only and is based on publicly available research and established training principles. Always consider consulting a qualified fitness or medical professional before making significant changes to your exercise routine.