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This spreadsheet attempts to translate RPE into a percentage of a one rep max (1RM) for different rep ranges (e.g. “How much should I lift for 5 reps at RPE 7?”). This is inherently an estimate, as RPE takes into account daily variations in strength, fatigue, etc, which 1RM percentages does not. That is the point of RPE.
If you are generally unfamiliar with RPE, please read this article. This is essential to using it correctly.
Still, some folks may have difficulty estimating their RPE without a coach or experience. This converter is intended as a basic starting point.
To use the calculator:
- Plug in up to 4 lifts with the rep count and estimated RPE
- The more lifts you enter, the more accurate the estimates will be
Based on those inputs, the RPE chart is filled in with an estimated weight for each RPE and rep count combination.
If you need a refresher on RPE definitions, please refer to this chart from RTS: