Squat RPE Calculator

RPE stands for Rate of Perceived Exertion. On the lifting scale it runs from 6 to 10 and describes how hard a set felt: RPE 10 means an all-out effort with nothing left, while RPE 8 means you could have done about two more reps.

RIR is reps in reserve — the number of reps you could still have completed at the end of a set. It is the mirror image of RPE: RIR = 10 − RPE. An RPE 8 set leaves 2 reps in reserve, an RPE 9 leaves 1.

It is a lookup table created by Mike Tuchscherer at Reactive Training Systems that maps each combination of reps and RPE to a percentage of your one-rep max.

For trained lifters, estimates usually fall within roughly ±5% of a true max. Accuracy depends on rating RPE honestly; the table cannot correct a mis-rated set.

Your estimated 1RM is the maximum weight you could lift for a single rep, inferred from a submaximal set. The calculator divides the weight you lifted by the table percentage for your reps and RPE.

Yes. The same table applies to all three lifts. Many lifters find deadlift RPE the hardest to judge because fatigue builds across sets, so it is common to rate deadlifts slightly conservatively.

Yes, because loading exact decimal weights is impractical. The calculator rounds to standard gym plate increments (e.g., 2.5 kg or 5 lb) to make it usable in the weight room.

After a heavy top set, you drop the load and add reps or lower the RPE to accumulate volume without grinding. The calculator suggests three backoff sets based on your top set or intended target, computed from your estimated 1RM and rounded to practical plate increments.

Finish your set, rack the bar, then immediately ask: how many more reps could I have done with good form? Subtract that number from 10 to get your RPE. Two reps left = RPE 8. One rep left = RPE 9. Zero reps left = RPE 10. Enter that rating here along with your weight and reps, and the calculator handles the rest.

Rate the set right after finishing it by counting reps in reserve (RIR) — the reps you could still have completed. RPE = 10 − RIR. For weightlifting and strength training, most working sets fall between RPE 7 (3 reps left) and RPE 9 (1 rep left). Enter your weight, reps, and RPE into the calculator to get your estimated 1RM and next-set target.

The RPE load calculator takes your completed set — weight, reps, and RPE — and calculates the exact load for any future set at a different reps-and-RPE target. It divides your weight by the RTS table percentage to find your e1RM, then multiplies by the target percentage. This site's calculator outputs the load rounded to plate-loadable increments.

The RPE rep calculator works in both directions. Forward: enter weight, reps, and RPE to get your e1RM and target weight. Reverse: enter a weight and target RPE to find how many reps you should be able to complete. Reps in reserve is always 10 − RPE, so at RPE 8 you have 2 reps left; at RPE 7 you have 3 reps left.

At RPE 7 you have 3 reps in reserve. The percentage of 1RM depends on the rep count: 1 rep at RPE 7 ≈ 85%, 3 reps at RPE 7 ≈ 77.5%, 5 reps at RPE 7 ≈ 72.5%, 8 reps at RPE 7 ≈ 65%, 10 reps at RPE 7 ≈ 60%. Use the calculator to get an exact number for any rep count at RPE 7.

At RPE 8 you have 2 reps in reserve. Percentage of 1RM by rep count: 1 rep at RPE 8 = 90%, 3 reps at RPE 8 = 82.5%, 5 reps at RPE 8 = 77.5%, 8 reps at RPE 8 = 70%, 10 reps at RPE 8 = 65%. RPE 8 is the most common intensity for strength-building work because it drives adaptation without excessive recovery cost.

Yes — that is its primary use. Enter your completed set (weight, reps, RPE) to calculate your e1RM. Then enter target reps and RPE to get the exact load for your next session. The calculator is designed to take you from today's top set directly to next week's working weight, accounting for daily readiness rather than a fixed assumed max.

This web calculator replaces the need for an RPE spreadsheet. If you prefer Excel, the formula is: e1RM = Weight / VLOOKUP(Reps, Table, RPE_Column, FALSE). However, this calculator is faster — it has the full RTS table built in, handles half-point RPE values, and rounds results to loadable plates automatically without manual lookups.

Cycling uses RPE on a different scale than lifting. For cycling, RPE maps to a percentage of FTP (functional threshold power) rather than a 1RM percentage. The 1–10 RPE scale for cycling: RPE 5–6 ≈ steady endurance pace, RPE 7–8 ≈ threshold, RPE 9–10 ≈ VO2max and sprint efforts. This calculator is specifically built for barbell strength training.

Use the same method as any other lift: finish the set, count how many more reps you could have pressed with full range and controlled descent, and subtract from 10 to get your RPE. Enter bench weight, reps, and RPE into the calculator above to get your estimated bench press 1RM and your target weight for the next set.

The RPE weight calculator outputs five things: (1) your estimated one-rep max (e1RM), (2) the percentage of 1RM your set represented, (3) reps in reserve for that set, (4) a target weight for any future set at your chosen reps and RPE, and (5) three backoff set suggestions with specific, plate-rounded weights.

Autoregulation is the practice of adjusting your training load based on how you feel on a given day, rather than following a fixed percentage of your 1RM. RPE-based programming is the most common form of autoregulation in powerlifting — you rate each set's effort, use that rating to estimate your current max, and load accordingly.

The RTS chart focuses on intensities relevant to strength training. RPE 6 (approximately 4 reps in reserve) is typically the lowest intensity where the load-reps-RPE relationship remains stable enough for accurate estimation. Lighter sets are harder to rate because proximity to failure is too vague to anchor the scale.

While we use RPE for lifting, many ask what is RPE in running or how to calculate RPE in fitness overall. For running, an RPE running calculator typically relies on heart rate and the Borg scale (rating of perceived exertion scale 6 20), rather than reps in reserve. If you want to know how to calculate RPE from heart rate, you generally align your target zones with RPE 5 through 10, where 10 is your max heart rate.

Whether you need a bench max calculator RPE, a deadlift max calculator, or a squat PR calculator, the math is the same. The one rep max RPE calculator on this page works universally for all barbell lifts because the RTS percentage table is standard across the squat, bench, and deadlift.