Introduction
The RPE Calculator helps you plan your weight training using Rate of Perceived Exertion (RPE). RPE is a scale from 1 to 10 that measures how hard a set feels. An RPE of 10 means you could not do one more rep. An RPE of 8 means you could do 2 more reps before failure.
This tool works by finding your estimated one-rep max (E1RM) from any set you've done. Once it knows your strength level, it can tell you exactly how much weight to use for any rep and RPE combo. For example, if you squat 315 pounds for 5 reps at RPE 8, the calculator can tell you what weight to use for 3 reps at RPE 9.
Bodybuilders use RPE to make sure they train hard enough to build muscle without going too heavy and getting hurt. The calculator shows different training zones - green for muscle building (8-12 reps), yellow for strength (3-6 reps), and red for power (1-3 reps). Use the quick preset buttons to load common workout plans, or create your own by picking your target reps and RPE. The tool will round weights to match your gym's plates and give you backup options if you need an easier or harder workout.
How to use our RPE Calculator
Enter the weight you lifted, how many reps you did, and how hard it felt (RPE) to find out what weight to use for your next set. For endurance athletes tracking their cycling workouts, our Bike Gear Ratio Calculator can help optimize your training intensity across different terrains.
Weight Lifted: Type in how much weight you lifted in pounds or kilograms.
Reps Completed: Pick how many times you lifted the weight from the dropdown menu.
RPE: Choose a number that shows how hard the lift felt, where 6 means easy and 10 means you couldn't do one more rep.
Target Reps: Select how many reps you want to do in your next set.
Target RPE: Pick how hard you want your next set to feel on the same 6 to 10 scale.
Minimum Weight Increment: Choose the smallest weight change your gym has (like 2.5 pounds for most gyms).
Quick Presets: Click these buttons to quickly fill in common workout plans like 5x5 or 3x10.
What is RPE in Bodybuilding?
RPE stands for Rate of Perceived Exertion. It's a simple way to measure how hard you're working during your workout. In bodybuilding, RPE uses a scale from 1 to 10. A score of 10 means you gave everything you had and couldn't do one more rep. A score of 8 means you could have done 2 more reps before failing. A score of 6 means the weight felt pretty easy.
RPE helps bodybuilders train smarter. Some days you feel strong, and other days you feel weak. This happens because of things like sleep, stress, and what you ate. Instead of always using the same weight, RPE lets you adjust based on how you feel that day. This is called autoregulation. If you're also tracking cardio performance, the Swimming Pace Calculator can help you apply similar effort-based training principles to your swim workouts.
How RPE Helps Build Muscle
When you use RPE, you can stay in the right training zone for muscle growth. Most muscle building happens when you train at RPE 6 to 8. This means the weight is heavy enough to make your muscles work hard, but not so heavy that you hurt yourself. Training at RPE 9 or 10 all the time can make you too tired and slow down your progress.
Understanding Your One Rep Max (1RM)
Frequently Asked Questions
What does RPE stand for?
RPE stands for Rate of Perceived Exertion. It measures how hard a weight lifting set feels on a scale from 1 to 10. An RPE of 10 means you couldn't do even one more rep. An RPE of 8 means you could do 2 more reps if you had to.
How do I know what RPE number to pick?
Think about how many more reps you could have done. If you stopped but could do 3 more reps, that's RPE 7. If you could do 2 more reps, that's RPE 8. If you could do 1 more rep, that's RPE 9. If you couldn't do any more reps, that's RPE 10.
What is E1RM?
E1RM means Estimated One Rep Max. It's a guess of the most weight you could lift for just one rep. The calculator figures this out from any set you do, even if it's not a heavy single.
What are the colored training zones for?
The colors show different training goals. Green zones (8-12 reps at RPE 6-8) are best for building muscle. Yellow zones (3-6 reps at RPE 7-9) are for getting stronger. Red zones (1-3 reps at RPE 8-10) are for building power.
Should I train at RPE 10 every set?
No, training at RPE 10 every set will make you too tired and can lead to injury. Most sets should be at RPE 6-8 for muscle building. Save RPE 9-10 for testing your strength or the last set of an exercise.
What is autoregulation?
Autoregulation means changing your workout based on how you feel that day. Some days you're stronger because you slept well and ate good food. Other days you're weaker from stress or being tired. RPE helps you pick the right weight for how you feel.
How do weight increments work?
Weight increments are the smallest weight changes your gym has. Most gyms have 2.5 pound plates as the smallest. The calculator rounds your target weight to match what plates are available at your gym.
What are the quick preset buttons?
Quick presets load common workout plans fast. The '5x5 @ RPE 8' button sets up a strength workout. The '3x10 @ RPE 7' button sets up a muscle-building workout. The 'Deload Week' button gives you lighter weights for recovery.
Why does my target weight change each workout?
Your target weight changes because your strength changes day by day. Good sleep, food, and less stress make you stronger. Being tired, hungry, or stressed makes you weaker. The calculator adjusts for these changes.
Can I use this for any exercise?
Yes, you can use RPE for any exercise - squats, bench press, deadlifts, or even bicep curls. The RPE scale works the same way for all exercises. Just remember that your RPE and weights will be different for each exercise.