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Strength

The right weight for every set

Your one rep max, and the weight to use for 1 to 12 reps, from RPE 6 to RPE 10.

Unit
lb

Measured, or estimated with the one rep max calculator.

RPE

RPE 10: no reps in reserve; RPE 8: two; RPE 6: four.

5 reps at RPE 8

255.5lb

Share of 1RM
81%
In reserve
2 reps
A coach who programmes by RPE

RPE chart

The load for each number of reps and each RPE, for a 1RM of 315 lb.

RPE chart
RepsRPE 10RPE 9.5RPE 9RPE 8.5RPE 8RPE 7.5RPE 7RPE 6.5RPE 6
1315308.1300.8295.8290.4285.7281276.6271.8
2300.8295.8290.4285.7281276.6271.8267.8263.7
3290.4285.7281276.6271.8267.8263.7259.6255.5
4281276.6271.8267.8263.7259.6255.5251.7247.6
5271.8267.8263.7259.6255.5251.7247.6243.8240
6263.7259.6255.5251.7247.6243.8240236.6232.8
7255.5251.7247.6243.8240236.6232.8227.8222.7
8247.6243.8240236.6232.8227.8222.7218.6214.2
9240236.6232.8227.8222.7218.6214.2210.1205.7
10232.8227.8222.7218.6214.2210.1205.7201.6197.2
11222.7218.6214.2210.1205.7201.6197.2193.1188.7
12214.2210.1205.7201.6197.2193.1188.7184.6180.8

  1. RPE rates the effort of a set from 6 to 10: RPE 10, no reps in reserve; RPE 8, two.
  2. Each cell gives the matching share of your 1RM, from the RPE chart most used in powerlifting.

Sources

Frequently asked questions

  • The same scale, read backwards: RPE 10 = 0 reps in reserve, RPE 9 = 1, RPE 8 = 2.

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