RPE Chart: The Complete Reference for Strength, Hypertrophy, and Cardio

An RPE chart is a reference table converting rate of perceived exertion (RPE) into either a percentage of 1-rep max (1RM) for resistance training or a heart-rate zone for cardio, depending on which version of the chart applies. There are 2 distinct types of RPE chart in common use. A resistance-training RPE chart maps rep count and effort level to a percentage of 1RM, used for squat, bench press, deadlift, and other strength or hypertrophy work. A cardio RPE chart, based on the Borg scale developed by Swedish researcher Gunnar Borg, maps perceived exertion during aerobic exercise to a heart-rate range and effort description.

Both chart types serve the same underlying purpose: giving a lifter or athlete a way to gauge and prescribe training intensity without relying only on absolute numbers like weight or pace, which don’t account for how a session actually feels that day. This matters since daily readiness shifts with sleep, stress, and accumulated fatigue in ways that fixed numbers alone can’t capture.

This reference covers the resistance-training RPE scale and its associated percentage chart, a separate chart for hypertrophy-focused training at higher rep ranges, the Borg scale used for cardio, and how to apply each version depending on training goal.

The RPE Scale: What Each Number Means

The RPE scale for resistance training runs from 6 to 10, with each number representing a specific number of reps in reserve (RIR) — the count of additional reps a lifter could have completed with good form.

RPE	Reps in Reserve (RIR)	What It Feels Like
10	0	Maximal effort, no more reps possible
9.5	0-1	Might have 1 more rep
9	1	1 more rep possible with good form
8.5	1-2	Between 1 and 2 more reps
8	2	2 more reps possible
7.5	2-3	Between 2 and 3 more reps
7	3	3 more reps possible
6	4	4 more reps possible, moderate effort

This scale was adapted for resistance training by Mike Tuchscherer through Reactive Training Systems (RTS), building on rate of perceived exertion concepts originally developed for endurance and cardio contexts.

The RPE-to-Percentage Training Chart

For strength training, RPE converts into a percentage of 1RM based on both the RPE rating and the number of reps performed in the set. The table below shows this conversion across common rep ranges.

RPE \ Reps	1	3	5	8	10
10	100%	92.2%	86.3%	78.6%	73.9%
9	95.5%	89.2%	83.7%	76.2%	71.5%
8	92.2%	86.3%	81.1%	73.9%	68.0%
7	89.2%	83.7%	78.6%	70.7%	65.6%
6	86.3%	81.1%	76.2%	68.0%	63.2%

Reading the chart: a set of 5 reps performed at RPE 8 represents roughly 81.1% of a lifter’s 1RM. A lifter with a 300 lb (136 kg) 1RM squatting 5 reps at RPE 8 should expect to move roughly 243 lb (110 kg).

For a full breakdown of this chart applied specifically to squat, bench press, and deadlift, including per-lift programming notes, see RPE Chart for Squat, Bench, and Deadlift. To estimate your one-rep max directly from a working set, use the 1RM Calculator.

RPE Chart for Hypertrophy Training

Hypertrophy-focused training commonly uses a wider rep range than strength-focused powerlifting work, typically 8-20 reps per set, which changes how the RPE chart gets applied. Most hypertrophy programs target RPE 7-9 (1-3 RIR) rather than training every set to RPE 10, since consistently reaching failure across many sets in a session or week raises fatigue and injury risk without proportionally increasing muscle growth.

Training Goal	Typical Rep Range	Typical RPE Target
Maximal strength	1-5 reps	7-9
Strength-hypertrophy blend	5-8 reps	7-9
Hypertrophy	8-15 reps	7-9
Muscular endurance	15-20+ reps	6-8

RPE accuracy declines at rep counts above 12-15, since cardiovascular fatigue and muscular burn start to dominate the sensation of effort more than true proximity to failure. Hypertrophy training at very high reps (20+) is better tracked using RIR directly, since a specific rep count in reserve is often easier to judge at high volume than an abstract RPE rating.

The Borg Scale: RPE Chart for Cardio

The Borg scale is a separate RPE chart, developed by Gunnar Borg, that runs from 6 to 20 and correlates perceived cardiovascular exertion to approximate heart rate. Unlike the 6-10 resistance-training scale, the original Borg scale’s range was designed so that multiplying the rating by 10 gives a rough estimate of heart rate in beats per minute — a Borg rating of 13 corresponds to an approximate heart rate of 130 beats per minute for many individuals.

Borg Scale Rating	Perceived Exertion	Approximate Heart Rate Zone
6-8	Very light	Resting to light activity
9-10	Light	Warm-up intensity
11-12	Fairly light	Easy, sustainable pace
13-14	Somewhat hard	Moderate cardio zone
15-16	Hard	Vigorous cardio zone
17-18	Very hard	Near-maximal effort
19-20	Maximal	All-out effort

A modified 1-10 Borg scale (sometimes called the CR10 scale) is also common in cardio and general fitness contexts, using a simpler range that maps more directly onto the 1-10 resistance-training RPE scale, though the underlying heart-rate correlation differs from the original 6-20 scale.

For endurance-specific applications of this chart, see the full RPE for Runners and RPE for Cycling guides. For sport-specific applications of the resistance-training chart, see the RPE for Powerlifting and RPE for Bodybuilding guides.

How to Choose the Right RPE Chart for Your Training

Use the 6-10 resistance-training chart, cross-referenced with reps, for squat, bench press, deadlift, and other barbell or machine strength work. Use the hypertrophy-adjusted RPE targets (typically capping most sets at RPE 7-9) for bodybuilding-style training at higher rep ranges, since training every hypertrophy set to true failure adds fatigue without a proportional growth benefit. Use the Borg scale for cardio, running, cycling, and other aerobic exercise, since heart rate and perceived exertion correlate differently in continuous aerobic activity than in discrete resistance-training sets.

Printable RPE Chart

A printed or saved copy of the RPE-to-percentage table works well taped to a squat rack or kept on a phone between sets, since doing the reps-to-percentage math mentally between sets adds unnecessary friction to a session already requiring focus and energy. The tables in this guide cover the most commonly referenced rep ranges (1, 3, 5, 8, and 10 reps) at each RPE level from 6 to 10.

Common RPE Chart Mistakes

Rating a set based on how heavy the weight felt, rather than how many reps were genuinely left, is the most common error when reading any RPE chart. Applying the resistance-training percentage chart to high-rep hypertrophy sets above 12-15 reps introduces more error than the chart is built to handle, since the reps-to-percentage relationship becomes less predictable at very high rep counts. Confusing the 6-20 Borg scale with the 1-10 resistance-training scale produces a badly mismatched effort rating, since a “13” means something entirely different depending on which chart is in use.

Tools for Using the RPE Chart

Cross-referencing a chart by hand still requires a division or multiplication step to get an actual training weight. The RPE calculator automates this: enter a working set’s weight, reps, and RPE, and it returns an estimated 1RM (e1RM) along with a full chart of target weights for other rep and RPE combinations, rounded to available plate increments. The 1RM Calculator provides an alternative approach using established formulas like Epley and Brzycki.

FAQ

What is an RPE chart used for? An RPE chart converts a rate of perceived exertion (RPE) rating, combined with rep count, into a percentage of 1RM for resistance training, or into a heart-rate zone for cardio using the Borg scale version of the chart.

What does RPE 8 mean on the chart? RPE 8 means a set was performed with approximately 2 reps in reserve (RIR) — a lifter could have completed roughly 2 more reps with good form before reaching failure.

Is the RPE chart the same for every exercise? The percentage-to-reps relationship on the resistance-training chart applies broadly across barbell exercises like squat, bench press, and deadlift. Machines, isolation exercises, and very high-rep hypertrophy sets follow the same general pattern with somewhat less precision.

What’s the difference between the RPE chart and the Borg scale? The RPE chart used for resistance training runs from 6 to 10 and maps to reps in reserve. The Borg scale, used mainly for cardio, runs from 6 to 20 and maps to an approximate heart rate, calculated by multiplying the rating by 10.

How accurate is an RPE chart for estimating 1RM? An RPE chart, applied to a well-rated set from an experienced lifter, typically estimates 1RM within 2-3% of a true tested max. Accuracy depends more on how well the lifter can judge reps in reserve than on the chart itself.

Can beginners use an RPE chart? Yes, though beginners typically need 3-4 weeks of consistent, honest practice before their RPE ratings become reliably accurate, since judging reps in reserve is a skill that develops with repetition.

What RPE should I use for hypertrophy training? Most hypertrophy training targets RPE 7-9, leaving 1-3 reps in reserve on most sets, rather than training every set to RPE 10, which adds unnecessary fatigue without a proportional increase in muscle growth.

Does the RPE chart work for cardio training? Not directly using the 6-10 resistance-training version. Cardio training uses the separate Borg scale, which runs 6-20 and correlates to heart rate rather than reps in reserve.

How do I read the RPE-to-percentage chart? Find the column matching the reps performed, then find the row matching the RPE rating for that set. The intersection gives the percentage of 1RM the set represents.

What is RIR and how does it relate to the RPE chart? RIR (reps in reserve) is the specific rep count a lifter believes they had left in a set. It’s the mechanism underlying every RPE rating: RPE 10 equals 0 RIR, RPE 9 equals 1 RIR, and so on down the scale.

Why does my RPE chart estimate not match my actual 1RM? A mismatch usually comes from inaccurate RIR judgment, a set performed at a rep range where the chart is less precise (very high reps), or accumulated fatigue changing daily readiness since the last accurate reading.

Is there a different RPE chart for advanced lifters versus beginners? The chart itself doesn’t change, but advanced lifters typically produce more accurate readings from it, since RIR judgment improves with training experience and consistent honest logging.

What’s a good RPE chart target for a deload week? Cap RPE at 5-6 across all sets during a deload week, well below normal training intensity, to allow recovery from accumulated fatigue before the next training block.

Does the RPE chart account for how a lift is performed (technique, tempo, pause)? No, the standard chart assumes consistent technique and tempo. Changing technique, such as adding a pause or slowing the tempo, changes the actual difficulty of a set independent of what the chart predicts, so e1RM should be tracked separately for different variations.

Can I use the RPE chart for exercises with fewer than 1 or more than 10 reps? The chart extends to single reps at the low end and beyond 10 reps at the high end, though accuracy decreases as rep count moves further from the 1-8 range most of the underlying research is based on.

Should I use the 1-10 RPE chart or the 6-20 Borg scale for HIIT training? Either can work, though most modern fitness applications use a simplified 1-10 scale for HIIT and general conditioning, reserving the original 6-20 Borg scale mainly for steady-state cardio and clinical exercise testing contexts.

How often should I recheck my numbers against the RPE chart? Recheck every working session, since a well-rated set naturally recalculates an e1RM figure without requiring a separate testing day. This gives more frequent data than periodic true 1RM testing alone.

What RPE should warm-up sets target? Warm-up sets aren’t typically rated with RPE, since they’re performed well below working intensity and aren’t intended to approach failure. RPE tracking starts with the first true working set of a session.

Is a printable RPE chart different from a digital RPE calculator? A printable chart shows fixed percentages for common rep and RPE combinations, useful as a quick reference. A digital calculator performs the actual math for a specific 1RM automatically, removing the need to cross-reference a percentage and calculate the resulting weight by hand.

Does the RPE chart differ between men and women? No, the chart itself reflects a relative percentage of an individual’s own 1RM and reps-in-reserve judgment, which applies the same way regardless of sex. Absolute strength standards differ by sex, but the RPE-to-percentage relationship does not.

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Skip the manual lookup — open the RPE calculator and turn your next set into an exact training weight, or use the 1RM Calculator to estimate your max.