RPE / RIR Chart
Rate of Perceived Exertion (RPE) and Reps in Reserve (RIR) help you gauge set intensity without maxing out.
| RPE | RIR | Approx. % 1RM | Feels like |
|---|---|---|---|
| 10 | 0 | 100% | No reps left — maximal effort |
| 9.5 | 0–1 | 97% | Could maybe do 1 more rep |
| 9 | 1 | 95% | 1 rep left in the tank |
| 8.5 | 1–2 | 92% | Between 1 and 2 reps left |
| 8 | 2 | 90% | 2 reps left in the tank |
| 7 | 3 | 85% | 3 reps left in the tank |
| 6 | 4 | 80% | 4 reps left in the tank |
What RPE and RIR mean
RPE (Rate of Perceived Exertion) rates how hard a set felt on a 1-10 scale. RIR (Reps in Reserve) estimates how many more reps you could have done before failure. They're mirror images of the same idea.
How to use the chart
Use it to gauge how close to failure a set should be, and to keep training intensity consistent across a block without needing to test a true max every session.
Common mistakes
Newer lifters often overestimate how close to failure they actually are. Perceived effort takes practice to calibrate — it tends to get more accurate with training experience.
When to talk to a coach
A coach can help calibrate your own sense of RPE against objective markers — bar speed, form breakdown — so the scale becomes a more reliable tool over time.