RPE and RIR explained
RPE (Rating of Perceived Exertion) scores a set from 1 to 10. In strength training it maps to reps in reserve (RIR): RPE 10 = no more reps possible, RPE 9 = one left, RPE 8 = two, and so on. Half points (8.5) mean "maybe one more".
The chart used here is the one popularised by Mike Tuchscherer (Reactive Training Systems), the reference in powerlifting. It links reps, RPE and percentage of 1RM.
Why program with RPE?
Percentages assume your 1RM is the same every day. RPE adjusts the load to the day: a "triple at RPE 8" is a bit heavier on a good day and lighter after a bad night. It is the core of autoregulation.
In CoachForce, coaches prescribe with RPE, athletes log the actual RPE of every set, and e1RM is recalculated from that data automatically.
Frequently asked questions
What does RPE 8 mean?
A set finished with about two reps left. For 5 reps at RPE 8, the load is roughly 81 % of 1RM.
What is the difference between RPE and RIR?
Two ways of saying the same thing: RIR = 10 − RPE. RPE 7 = 3 reps in reserve.
Is the RPE chart accurate for everyone?
It is an average. Some lifters get more reps at a given percentage (often on squat and deadlift). Over time an individual chart is more accurate, which is what session tracking gives you.
Can beginners use RPE?
Yes, but rating effort is a skill. Start with moderate RPEs (6-8) and film your sets to calibrate.
What does RPE 8 mean in lifting?
RPE 8 means you had about 2 reps left in the tank at the end of the set. RPE 10 is failure or a maximal effort, RPE 9 is one rep in reserve.
What weight should I use for 5 reps at RPE 8?
About 81 % of your 1RM on the RTS chart. With a 150 kg (330 lb) max, that's around 122.5 kg (270 lb). The calculator gives the exact load rounded to your plates.
What's the difference between RPE and RIR?
Two ways to say the same thing: RIR counts reps in reserve, RPE rates effort out of 10. RPE = 10 − RIR, so 2 RIR is RPE 8.