Powerlifting RPE Calculator

Use this calculator to plan your powerlifting training using the RPE (Rate of Perceived Exertion) system. Calculate training weights based on your 1RM or estimate your 1RM from your training sets.

Rep Calculator (From Known 1RM)

1RM Calculator (From Weight, Reps & RPE)

What is RPE in Powerlifting?

RPE (Rate of Perceived Exertion) is a method used in powerlifting and strength training to gauge workout intensity based on how difficult an exercise feels. The scale typically ranges from 1-10:

  • RPE 10: Maximum effort - couldn't do another rep
  • RPE 9: Could maybe do one more rep
  • RPE 8: Could definitely do one more rep, possibly two
  • RPE 7: Could do 2-3 more reps
  • RPE 6: Could do 4 more reps

How to Use This Calculator

This calculator has two functions:

  1. Forward Calculator: Enter your known 1RM and target RPE to find appropriate weights for sets across different rep ranges.
  2. Reverse Calculator: Enter weight lifted, reps completed, and RPE to estimate your 1RM without maxing out.

Why Use RPE in Training?

RPE helps lifters:

  • Autoregulate training based on daily readiness
  • Track progress without always testing maximal lifts
  • Program training cycles with varying intensities
  • Account for individual differences in strength-endurance ratios