Strength reference table
RPE chart — percentage of 1RM by reps and RPE
The RPE to percentage-of-1RM chart in full: one row per rep count from 1 to 12, one column per RPE from 10 down to 6, plus the RPE to reps-in-reserve scale and the kilograms to load for the prescriptions programmes actually write.
RPE chart — % of 1RM by reps and RPE
| Reps | RPE 10 | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7.5 | RPE 7 | RPE 6.5 | RPE 6 |
|---|---|---|---|---|---|---|---|---|---|
| 1 | 100.0 | 97.8 | 95.5 | 93.9 | 92.2 | 90.7 | 89.2 | 87.8 | 86.3 |
| 2 | 95.5 | 93.9 | 92.2 | 90.7 | 89.2 | 87.8 | 86.3 | 85.0 | 83.7 |
| 3 | 92.2 | 90.7 | 89.2 | 87.8 | 86.3 | 85.0 | 83.7 | 82.4 | 81.1 |
| 4 | 89.2 | 87.8 | 86.3 | 85.0 | 83.7 | 82.4 | 81.1 | 79.9 | 78.6 |
| 5 | 86.3 | 85.0 | 83.7 | 82.4 | 81.1 | 79.9 | 78.6 | 77.4 | 76.2 |
| 6 | 83.7 | 82.4 | 81.1 | 79.9 | 78.6 | 77.4 | 76.2 | 75.1 | 73.9 |
| 7 | 81.1 | 79.9 | 78.6 | 77.4 | 76.2 | 75.1 | 73.9 | 72.8 | 71.7 |
| 8 | 78.6 | 77.4 | 76.2 | 75.1 | 73.9 | 72.8 | 71.7 | 70.7 | 69.6 |
| 9 | 76.2 | 75.1 | 73.9 | 72.8 | 71.7 | 70.7 | 69.6 | 68.6 | 67.6 |
| 10 | 73.9 | 72.8 | 71.7 | 70.7 | 69.6 | 68.6 | 67.6 | 66.6 | 65.6 |
| 11 | 71.7 | 70.7 | 69.6 | 68.6 | 67.6 | 66.6 | 65.6 | 64.7 | 63.7 |
| 12 | 69.6 | 68.6 | 67.6 | 66.6 | 65.6 | 64.7 | 63.7 | 62.8 | 61.8 |
RPE to reps in reserve
| RPE | Reps in reserve | A single at this RPE, % of 1RM |
|---|---|---|
| 10 | 0 | 100.0 |
| 9.5 | 0.5 | 97.8 |
| 9 | 1 | 95.5 |
| 8.5 | 1.5 | 93.9 |
| 8 | 2 | 92.2 |
| 7.5 | 2.5 | 90.7 |
| 7 | 3 | 89.2 |
| 6.5 | 3.5 | 87.8 |
| 6 | 4 | 86.3 |
Loads for common RPE prescriptions
| 1RM (kg) | 5 reps @ RPE 8 | 5 reps @ RPE 9 | 3 reps @ RPE 8 | 3 reps @ RPE 9 | 1 rep @ RPE 9 | 8 reps @ RPE 7 |
|---|---|---|---|---|---|---|
| 60 | 48.5 kg | 50 kg | 52 kg | 53.5 kg | 57.5 kg | 43 kg |
| 80 | 65 kg | 67 kg | 69 kg | 71.5 kg | 76.5 kg | 57.5 kg |
| 100 | 81 kg | 83.5 kg | 86.5 kg | 89 kg | 95.5 kg | 71.5 kg |
| 120 | 97.5 kg | 100.5 kg | 103.5 kg | 107 kg | 114.5 kg | 86 kg |
| 140 | 113.5 kg | 117 kg | 121 kg | 125 kg | 133.5 kg | 100.5 kg |
| 160 | 130 kg | 134 kg | 138 kg | 142.5 kg | 153 kg | 114.5 kg |
| 180 | 146 kg | 150.5 kg | 155.5 kg | 160.5 kg | 172 kg | 129 kg |
| 200 | 162 kg | 167.5 kg | 172.5 kg | 178.5 kg | 191 kg | 143.5 kg |
How to read the RPE chart
Find the row for the reps you did and the column for the RPE you gave the set; the cell is the percentage of your one-rep max that load represents, so dividing the weight by it gives your estimated 1RM. The chart is one sequence read along diagonals: what sets the percentage is how many reps you were from failure, which is why 3 reps at RPE 10, 2 at RPE 9 and a single at RPE 8 all sit at 92.2%. Half-point RPEs take the midpoint of their neighbours. To prescribe a set, go the other way and multiply your 1RM by the cell, which is what the load table does for the prescriptions most programmes use.
The coach writes a week with RPE targets instead of fixed percentages and adjusts next week's loads from how each set felt.
Where does the RPE chart come from?
From Mike Tuchscherer's Reactive Training Systems chart, which mapped reps and RPE to a percentage of 1RM for powerlifters. The percentages here reproduce that published 12 × 9 grid to one decimal; the half-point columns are the midpoints of the whole-point entries, as in the original.
What does RPE 8 mean in reps?
Two reps in reserve: you could have done two more with good form. RPE 10 is nothing left, RPE 9 is one rep left, and each half point is half a rep. Below RPE 6 the chart stops, because a set four or more reps from failure says little about your maximum.