RPE chart

How much of your max to load for any number of reps at any RPE. Enter your max and the chart turns into weights.

Free, no sign-up, nothing stored

Your max

One-rep max

Reps	@10	@9.5	@9	@8.5	@8	@7.5	@7	@6.5	@6
1	100%	95%	94%	92%	91%	90%	88%	87%	86%
2	94%	92%	91%	90%	88%	87%	86%	85%	83%
3	91%	90%	88%	87%	86%	85%	83%	82%	81%
4	88%	87%	86%	85%	83%	82%	81%	80%	79%
5	86%	85%	83%	82%	81%	80%	79%	78%	77%
6	83%	82%	81%	80%	79%	78%	77%	76%	75%
7	81%	80%	79%	78%	77%	76%	75%	74%	73%
8	79%	78%	77%	76%	75%	74%	73%	72%	71%
9	77%	76%	75%	74%	73%	72%	71%	71%	70%
10	75%	74%	73%	72%	71%	71%	70%	69%	68%
11	73%	72%	71%	71%	70%	69%	68%	67%	67%
12	71%	71%	70%	69%	68%	67%	67%	66%	65%

Reps down the left, RPE across the top. No max yet? Estimate it from a set.

How to read the chart

Find your reps in the left column and the RPE you are aiming for across the top. RPE 10 is a set to failure, RPE 9 leaves one rep in reserve, RPE 8 leaves two. Five reps at RPE 8 is the weight you could lift seven times: 81% of your max.

Where the numbers come from

The chart is the Epley formula run backwards: percent = 1 ÷ (1 + (reps + reps in reserve) ÷ 30). A single at RPE 10 is your max itself, 100%. It is the same math Steelheft uses to set working weights, so the chart and the app never disagree.

Why RPE charts differ

Published charts, such as the one from Reactive Training Systems, were built from lifters' logs and differ from a formula by a few percent, most at high reps. No chart fits everyone: if five reps at the RPE 8 weight feel like RPE 9, your own numbers sit lower. That is why Steelheft reads the RPE you log and updates your estimated max from it, so the next weights follow you and not a table.

What Steelheft does with this

In the app you do not look anything up. Steelheft keeps your estimated max from recent sets, takes the reps and reserve for the day from your plan and the week of the mesocycle, and puts the weight and the plates per side on the set screen.

Questions

What does RPE 8 mean?

Two reps left in reserve: with good form you could have done two more.

Is RPE 10 the same as a one-rep max?

Only for a single. RPE 10 means no reps left at whatever rep count you did, so five reps at RPE 10 is a five-rep max, about 86% of your one-rep max.

How do I use the chart without knowing my max?

Estimate it from a recent heavy set with the one-rep max calculator, then enter that number here.

What is a half RPE, like 8.5?

It means you might have had two more reps and certainly had one. The chart puts it halfway between RPE 8 and RPE 9.