# What is RPE in lifting?

> RPE (rating of perceived exertion) rates how hard a set was from 1 to 10. In lifting it's tied to RIR, the reps you had left: RPE 10 means no more reps, RPE 9 means one more, RPE 8 means two. Most working sets sit around RPE 7 to 9, and most people underestimate how many reps they had left by about one.

Source: https://templatetrainer.com/guides/what-is-rpe/ · By Jordan DuBois · Updated 2026-10-19 · Template Trainer

**RPE**, short for rating of perceived exertion, is a number from 1 to 10 for how hard a set was. In lifting, it's usually tied to **RIR**, or reps in reserve: how many more good reps you could have done before you had to stop. A set at RPE 10 had nothing left. A set at RPE 8 had about two reps left.

Programs use RPE so the weight fits how you are on the day. Instead of "5 reps at 80%", a program might say "5 reps at RPE 8": pick a weight you can lift for 5 with about two reps to spare.

## The RPE and RIR chart

The lifting version of the scale was set out by Mike Zourdos and colleagues in 2016. Each RPE number matches a number of reps left in the tank.

| RPE | Reps in reserve (RIR) | What it feels like |
| --- | --- | --- |
| 10 | 0 | Couldn't do another rep or add any weight |
| 9.5 | 0 | Couldn't do another rep, but could have added a little weight |
| 9 | 1 | One more rep, and that's it |
| 8.5 | 1 or 2 | Definitely one more, maybe two |
| 8 | 2 | Two more reps |
| 7.5 | 2 or 3 | Two more, maybe three |
| 7 | 3 | Three more reps; the bar still moves fast |
| 5 to 6 | 4 to 6 | A warm-up or technique set |

RPE and RIR are two ways of saying the same thing. RPE 8 is RIR 2. Use whichever one your program uses, or whichever feels easier to judge.

## How to rate a set

Rate the set as soon as you rack the bar, while you still remember the last rep:

1. **Ask yourself how many more good reps you could have done.** "Good" means with the same form, not a grinding, ugly rep.
2. **Turn that into a number.** Two more reps is RPE 8 (RIR 2). One more is RPE 9.
3. **Write it down** next to the set, so next week you know whether the same weight got easier.

It's easy to misjudge a set, especially one with lots of reps. A good way to calibrate is to take an occasional last set of a safe exercise, like a machine press or a dumbbell curl, to true failure and see how many reps you really had.

## How accurate is RPE?

Not perfect, but useful. A 2022 meta-analysis of 12 studies and 414 people found that lifters underestimated how many reps they had left by about one rep on average, with a lot of variation between people. Predictions got more accurate the closer the set was to failure, and on sets with fewer reps.

In practice:

- **Trust RPE most on hard, low-rep sets.** An RPE 9 triple is easier to judge than an RPE 7 set of 15.
- **Expect to have about one more rep than you think.** If you're aiming for RIR 2, you may really be at RIR 3.
- **Don't use it to justify grinding.** RPE is a way to stop at the right time, not to push past it.

## RPE vs. percentages

Percentage programs like 5/3/1 set each weight as a share of your one rep max or [training max](https://templatetrainer.com/guides/what-is-a-training-max/). RPE programs let the weight float with how you feel. Which works better?

A 2018 study gave trained men the same 8-week squat and bench program, with the same sets and reps. One group used fixed percentages of their max and the other picked weights by RPE. Both groups got stronger and gained muscle, and the difference between them wasn't significant. The RPE group showed a small edge in strength, but with only 21 lifters, that's a weak signal.

The two approaches work well together:

- **Percentages** give you a clear plan and stop you going too heavy on a good day.
- **RPE** catches the days you're tired or having a great session, so you can adjust by a few kilos.

Many programs mix the two. The Calgary Barbell 16-Week program, for example, loads some sets by percentage and others by RPE.

## Where to use RPE in your training

- **Top sets.** "Work up to a single at RPE 8" lets you find a heavy weight without missing.
- **Accessory work.** Taking curls and raises to RPE 8 or 9 is an easy way to make sure they're hard enough to count. Most muscle-building sets should end within a few reps of failure.
- **Progression.** When a weight that used to be RPE 9 is now RPE 7, it's time to add weight. See [progressive overload](https://templatetrainer.com/guides/progressive-overload/).
- **Rest.** If the same weight keeps creeping up in RPE from set to set, you may need [more rest between sets](https://templatetrainer.com/guides/how-long-to-rest-between-sets/).
- **Deloads.** A [deload week](https://templatetrainer.com/guides/what-is-a-deload/) often keeps sets around RPE 5 to 6.

## Can you track RPE in Template Trainer?

Template Trainer doesn't have an RPE field yet, and its progression rules work from the weights and reps you log, not from RPE. You can still track it: each exercise in a workout has a Notes box ("How did it feel?"), where you can write "top set RPE 8" or "RIR 2 on all sets". Notes are saved with each logged workout, so you can look back at them under **Progress**, in your workout history.

Programs written around RPE, like the Calgary Barbell 16-Week program, start each RPE set from the matching percentage of your one rep max and give the RPE in the exercise note. If the weight feels heavier or lighter than the target on the day, change it before you lift, and the app works from what you logged.

## Frequently asked questions

### What does RPE 8 mean in lifting?

RPE 8 means you could have done about two more good reps. It's a hard set that still leaves you a safe margin, and it's a common target for strength work.

### What's the difference between RPE and RIR?

They measure the same thing from different ends. RIR counts the reps you had left; RPE is 10 minus that number. RPE 8 is the same as RIR 2.

### What RPE should I train at to build muscle?

Most muscle-building sets should end at about RPE 7 to 9, or one to three reps from failure. Going to failure now and then is fine, especially on small exercises, but it adds fatigue on big lifts.

### Is RPE good for beginners?

Yes, as a habit. Start with a simple program that tells you the weight, and rate your sets anyway. You'll learn what a hard set feels like, and when you move to a program that uses RPE, you'll already have the practice.

### What's the difference between RPE in lifting and cardio?

Cardio RPE scales rate how hard the whole effort feels. The lifting scale is tied to reps in reserve, so each number means something concrete for a single set.

## Sources

- [Zourdos et al. (2016), Novel resistance training-specific rating of perceived exertion scale measuring repetitions in reserve, Journal of Strength and Conditioning Research](https://doi.org/10.1519/JSC.0000000000001049)
- [Helms et al. (2016), Application of the repetitions in reserve-based rating of perceived exertion scale for resistance training, Strength and Conditioning Journal](https://doi.org/10.1519/SSC.0000000000000218)
- [Halperin et al. (2022), Accuracy in predicting repetitions to task failure in resistance exercise: a scoping review and exploratory meta-analysis, Sports Medicine](https://doi.org/10.1007/s40279-021-01559-x)
- [Helms et al. (2018), RPE vs. percentage 1RM loading in periodized programs matched for sets and repetitions, Frontiers in Physiology](https://doi.org/10.3389/fphys.2018.00247)

## About the author

Jordan DuBois has been lifting for 20 years and won the men's open lightweight class at the 2013 NPC Natural Western in Arizona as a natural, after placing 2nd at the 2011 NPC Western Regional. Jordan holds summa cum laude degrees in applied mathematics and biology from Arizona State University, and founded Template Trainer to run proven programs the way their authors wrote them. [Bio](https://templatetrainer.com/authors/jordan-dubois/)