straddlyRPE chart and RIR calculator
Turn a set you just did into an estimated 1RM, then get the load for your next target reps at a given RPE.
Plan your next set
What RPE and RIR mean
RPE (rate of perceived exertion) rates how hard a set was on a 1 to 10 scale. In lifting, the useful range is 6 to 10, and each point maps to reps in reserve (RIR): how many more clean reps you could have done.
RPE 10 means nothing left, RPE 9 means one more rep, RPE 8 means two more. Half steps like 8.5 mean you might have managed two, maybe only one.
The calculator uses the chart below. Enter the weight, reps and RPE of a set, and it estimates your 1RM. Then pick the reps and RPE you want for the next set to get the load.
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<div data-straddly-tool="rpe-rir" data-lang="en">
<a href="https://straddly.app/tools/rpe-chart">RPE chart and RIR calculator by Straddly</a>
</div>
<script async src="https://straddly.app/embed.js"></script>RPE chart: percentage of 1RM
Each cell is the share of your 1RM you can usually lift for that many reps at that RPE. The values follow the widely used chart popularized by Mike Tuchscherer (Reactive Training Systems).
Percentage of 1RM by reps and RPE
| RPE / Reps | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | 100% | 95.5% | 92.2% | 89.2% | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 70.7% | 68% |
| 9.5 | 97.8% | 93.9% | 90.7% | 87.8% | 85% | 82.4% | 79.9% | 77.4% | 75.1% | 72.3% | 69.4% | 66.7% |
| 9 | 95.5% | 92.2% | 89.2% | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 70.7% | 68% | 65.3% |
| 8.5 | 93.9% | 90.7% | 87.8% | 85% | 82.4% | 79.9% | 77.4% | 75.1% | 72.3% | 69.4% | 66.7% | 64% |
| 8 | 92.2% | 89.2% | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 70.7% | 68% | 65.3% | 62.6% |
| 7.5 | 90.7% | 87.8% | 85% | 82.4% | 79.9% | 77.4% | 75.1% | 72.3% | 69.4% | 66.7% | 64% | 61.3% |
| 7 | 89.2% | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 70.7% | 68% | 65.3% | 62.6% | 59.9% |
| 6.5 | 87.8% | 85% | 82.4% | 79.9% | 77.4% | 75.1% | 72.3% | 69.4% | 66.7% | 64% | 61.3% | 58.6% |
| 6 | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 70.7% | 68% | 65.3% | 62.6% | 59.9% | 57.4% |
RPE and reps in reserve
| RPE | RIR | What it feels like |
|---|---|---|
| 10 | 0 | Max effort, no rep left |
| 9.5 | 0.5 | No rep left, maybe a bit more weight |
| 9 | 1 | One more rep |
| 8.5 | 1.5 | One more for sure, maybe two |
| 8 | 2 | Two more reps |
| 7.5 | 2.5 | Two more for sure, maybe three |
| 7 | 3 | Three more reps |
| 6.5 | 3.5 | Three to four more reps |
| 6 | 4 | Four or more reps left, fast and crisp |
How to use RPE in your training
RPE lets the load follow how you feel on the day. If your program says 5 reps at RPE 8, you work up until 5 reps leaves about 2 in the tank, whatever the number on the bar.
- Most strength work sits between RPE 7 and 9. Save RPE 10 for tests and the last set of a block.
- Beginners tend to underrate effort by 1 to 2 points. Film a set or ask a partner if you are unsure.
- Reps in reserve are easier to judge on sets of 1 to 6. On sets of 10 or more, RIR guesses get fuzzy.
- If your RPE drifts up across sets at the same load, fatigue is building. Lower the load or stop there.
Track RPE without the math
Straddly estimates your 1RM from each set you log and flags new personal records automatically, so you see your progress without opening a chart. If a set feels harder than planned, tell Auguste, the coach in the app, and he reworks the rest of your workout.
Frequently asked questions
What is the difference between RPE and RIR?
They describe the same thing from two sides. RIR counts the reps you had left, RPE rates the effort. On the lifting scale, RPE = 10 - RIR, so RPE 8 is 2 reps in reserve.
What percentage of 1RM is RPE 8?
It depends on the reps. A single at RPE 8 is about 92% of 1RM, 3 reps at RPE 8 about 86%, 5 reps about 81% and 8 reps about 74%.
Is the RPE chart accurate for everyone?
It is an average. Some lifters can do more reps at a given percentage, some fewer, and it varies by exercise. Use the chart as a starting point and adjust after a few weeks of your own data.
Can I use RPE for bodyweight exercises?
Yes. For pull-ups, dips or push-ups, judge the reps you had left the same way. To use the percentages, count your bodyweight plus any added weight as the load.
Why does the chart stop at RPE 6?
Below RPE 6 you have 5 or more reps left, and most people cannot judge that precisely. Sets that easy are warm-ups or technique work, where exact percentages matter less.
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