Spinto RPE to %1RM & Weight Calculator
0%
% of 1RM: 0%
Target Weight: 0 KG
| Reps | RPE 10 | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 |
|---|---|---|---|---|---|
| 1 | 100% | 97% | 94% | 92% | 89% |
| 2 | 96% | 94% | 92% | 89% | 86% |
| 3 | 92% | 89% | 86% | 84% | 81% |
RPE to %1RM and weight calculator: The clearest way to train by feel, without guessing
Your training shouldn’t be a coin flip. If you know how hard a set felt (RPE) and how many reps you did, you can translate that “feel” into a percentage of your 1-rep max and a precise load for your next set. This guide gives you a fast, human-centered way to do it—plus a ready-to-use formula, chart, examples, and copy‑paste code for a simple calculator.
TL;DR
- RIR = 10 − RPE. If your set was RPE 8, you had ~2 reps in reserve.
- Effective reps (ER) = reps + RIR.
- Percent 1RM: (%1\text{RM} \approx \dfrac{1}{1+\frac{\text{ER}}{30}}). Works shockingly well across most lifts.
- Suggested load: ( \text{Weight} \approx \text{1RM} \times %1\text{RM} ) (round to nearest 2.5 kg/5 lb).
- If you don’t know your 1RM, back-calculate: ( \text{1RM} \approx \dfrac{\text{Weight}}{%1\text{RM}} ).
What you’ll get here
- A dead-simple formula that converts RPE into %1RM (and weight)
- A practical RPE→%1RM chart for 1–10 reps
- Real examples (so you can sanity-check your plan)
- A tiny calculator you can paste on your site
- FAQs designed to win featured snippets and AI overviews
- SEO assets: meta title/description, schema markup, headings
RPE, RIR, and why this matters
- RPE (Rate of Perceived Exertion) for lifting runs 6–10 on the common strength scale:
- RPE 10: Max effort, 0 reps in reserve
- RPE 9: ~1 rep in reserve (RIR)
- RPE 8: ~2 RIR
- …and so on
- Why convert to %1RM?
- Consistency: Load precision without max-testing every week
- Auto-regulation: Your plan adapts to daily readiness
- Progression: Clear, comparable training data across sessions
The simple math (that actually works)
- Step 1: Get RIR from RPE: (\text{RIR} = 10 – \text{RPE})
- Step 2: Effective reps: (\text{ER} = \text{reps} + \text{RIR})
- Step 3: Percent of 1RM: [ %1\text{RM} \approx \frac{1}{1+\frac{\text{ER}}{30}} ]
- Step 4: Weight suggestion:
- With known 1RM: ( \text{Weight} \approx \text{1RM} \times %1\text{RM} )
- Without 1RM (back-calc): ( \text{1RM} \approx \dfrac{\text{Weight}}{%1\text{RM}} )
Notes:
- These are data-backed approximations. Individual differences (lift, training age, body size, technique) can shift numbers by a couple of percentage points.
- Use ranges and your logbook to personalize over time.
Practical RPE → %1RM chart (fast lookup)
Percentages are approximate. Use a ±2% tolerance and adjust based on your history.
| Reps | RPE 10 | RPE 9 | RPE 8 | RPE 7 |
|---|---|---|---|---|
| 1 | 100% | 96% | 92% | 89% |
| 2 | 96% | 92% | 89% | 86% |
| 3 | 93% | 89% | 86% | 84% |
| 4 | 90% | 86% | 84% | 81% |
| 5 | 86% | 84% | 81% | 79% |
| 6 | 84% | 81% | 79% | 76% |
| 7 | 81% | 79% | 76% | 74% |
| 8 | 79% | 76% | 74% | 71% |
| 9 | 76% | 74% | 71% | 69% |
| 10 | 74% | 71% | 69% | 66% |
How to use:
- Find your reps and RPE.
- Multiply that % by your current best-estimate 1RM.
- Round to the nearest 2.5 kg (or 5 lb).
Real-world examples
- Example A: 5 reps at RPE 8, 1RM known
- RIR = 10 − 8 = 2
- ER = 5 + 2 = 7
- (%1\text{RM} \approx \frac{1}{1+7/30} = \frac{1}{1.2333} \approx 0.81) (81%)
- If your squat 1RM is 180 kg: weight ≈ 180 × 0.81 = 145.8 kg → load 145 or 147.5 kg
- Example B: You did 100 kg × 3 at RPE 9, want to estimate 1RM
- RIR = 1, ER = 3 + 1 = 4
- (%1\text{RM} \approx \frac{1}{1+4/30} \approx 0.882) (88.2%)
- 1RM ≈ 100 / 0.882 ≈ 113.4 kg
- Example C: Plan bench sets of 8 at RPE 7, 1RM ≈ 110 kg
- RIR = 3, ER = 8 + 3 = 11
- (%1\text{RM} \approx \frac{1}{1+11/30} = \frac{1}{1.3667} \approx 0.732) (73.2%)
- Target weight ≈ 110 × 0.732 ≈ 80.5 kg → load 80 or 82.5 kg
Mini calculator (paste-and-use)
Add this to any page. It uses the formula above and rounds to common plate increments.
Tip: If you don’t know your 1RM, swap the input to “Last top set weight” and output “Estimated 1RM”.
How to use RPE to set your training loads
- Choose your target reps and RPE for the day (e.g., 5 @ 8).
- Estimate today’s 1RM (recent test or a back-calculation from last week).
- Use the formula or chart to get %1RM and weight.
- Warm up to a feeler set near the target; if it lands off-RPE by >1 point, adjust ±2–3%.
- Log RPE honestly. Your logbook is your personalization engine.
Common mistakes to avoid
- Overestimating RPE to chase numbers; it compounds load selection errors.
- Ignoring lift differences: squats often allow more reps at a given % than bench or OHP.
- Not rounding to available plates, then blaming “the formula” for tiny misses.
- Treating the chart as gospel instead of a starting point with ±2% wiggle room.
Quick FAQs
- What is RPE in lifting?
- A 6–10 effort scale where RPE 10 ≈ 0 reps left, RPE 9 ≈ 1 rep left, RPE 8 ≈ 2 reps left.
- How do I convert RPE to %1RM?
- Use (\text{RIR}=10-\text{RPE}), (\text{ER}=\text{reps}+\text{RIR}), then (%1\text{RM}\approx\dfrac{1}{1+\text{ER}/30}).
- How accurate is RPE to %1RM?
- Usually within ±2–3% if your RPE ratings are consistent. Personalize with your logbook.
- Is the conversion the same for all lifts?
- Close, but not identical. Adjust based on your historical data per lift.
- What should I do if my set feels easier/harder than planned?
- Adjust load by ~2–5% to hit the target RPE or keep load and adjust volume.
SEO and AI overview optimization
- Primary entity: RPE (Rate of Perceived Exertion)
- Related entities: RIR (Reps in Reserve), 1RM, Epley, load prescription, strength training
- Answer-first blocks: TL;DR, FAQs, formula steps, chart
- Scannables: headings tightly mirror queries (“How to…”, “What is…”, “Chart…”)
Suggested meta tags
- Title: RPE to %1RM and Weight Calculator: Convert RPE to Load Instantly
- Meta description: Convert RPE to %1RM and exact training weight with a simple formula, chart, and free calculator. Includes examples, FAQs, and copy‑paste code.
- URL slug: rpe-to-1rm-weight-calculator
- H1: RPE to %1RM and weight calculator
- OG title: RPE to %1RM and Weight Calculator
- OG description: Turn “how it felt” into precise loads. Formula, chart, and a free, copy‑paste calculator.
Final thought
Training is part math, part honesty. Use this as your compass, then let your logbook sharpen the needle. If you want, tell me your last top sets (weight × reps @ RPE) and your plate availability—I’ll map your next week’s loads, set by set.