The scale
| RPE | Reps in reserve | What it feels like |
|---|---|---|
| 10 | 0 | Could not do another rep |
| 9.5 | 0 to 1 | Maybe one more rep, maybe more weight |
| 9 | 1 | One more rep left |
| 8.5 | 1 to 2 | One rep definitely, maybe two |
| 8 | 2 | Two more reps left |
| 7 | 3 | Three more reps left |
| 5 to 6 | 4 to 6 | Moderate effort |
The research version of this scale anchors RPE 10 to 0 reps in reserve and RPE 9 to 1 rep in reserve, and so on down.
How to use it
If your program says "5 reps at RPE 8", choose a weight you could lift for about 7 reps (5 done plus 2 in reserve). The RPE calculator turns any set into an estimated max using the NSCA chart.
Getting better at rating
- Rate each set right after you rack the bar, before you rest. Memory fades fast.
- Start conservative. Most people underestimate how many reps they have left, especially on high-rep sets. Ratings tend to be more accurate on heavier, lower-rep sets.
- Write it down. Logging the RPE next to the weight shows whether you are getting stronger at the same effort.
RPE and percentages together
Programs often give both, such as "3 sets of 5 at 75%, or RPE 7 to 8". Use the percentage to pick a starting weight and the RPE to adjust it on the day: drop the weight if 75% feels like RPE 9, add a little if it feels like RPE 6.
Sources: Zourdos et al., "Novel resistance training-specific RPE scale measuring repetitions in reserve," J Strength Cond Res 30(1):267-275 (2016); NSCA, "Training Load Chart" (percent of 1RM by repetitions).
