Guides · Strength training · Updated 2026-10-22
What is the RPE scale in lifting?
RPE (rating of perceived exertion) rates how hard a set was from 1 to 10, based on how many more reps you could have done. An RPE of 10 means you couldn't do another rep, 9 means one rep left in reserve, 8 means two left, and 7 means three left. Most strength programs keep working sets around RPE 7 to 9.
The scale
| RPE | What it means |
|---|---|
| 10 | Maximum effort. No more reps were possible. |
| 9.5 | No more reps, but you could have added a little weight. |
| 9 | 1 rep left in reserve. |
| 8.5 | 1 or 2 reps left. |
| 8 | 2 reps left. |
| 7.5 | 2 or 3 reps left. |
| 7 | 3 reps left. Bar speed is still quick. |
| 5 to 6 | 4 to 6 reps left. Warm-up or technique work. |
This version of the scale, based on reps in reserve, was published by Zourdos and colleagues in 2016.
Why lifters use it
Your strength changes from day to day with sleep and stress. A fixed weight can be too easy one week and too heavy the next. RPE lets the weight follow how you feel. “3 sets of 5 at RPE 8” means picking the weight where five reps leave about two in the tank.
How to get better at rating
- Rate right after the set, before you rest.
- Watch bar speed. When reps slow down a lot, you’re at about RPE 8 or higher.
- Now and then, on a safe exercise, take a set to failure to check your guess.
- Keep a record of the weight, reps and RPE, so you can compare.
Also asked
What's the difference between RPE and RIR?
RIR means reps in reserve, the reps you had left. RPE is the same idea on a 1 to 10 scale, where RPE equals 10 minus RIR for hard sets. RPE 8 is 2 reps in reserve.
Is RPE accurate for beginners?
Beginners tend to underestimate how many reps they have left. It gets more accurate with practice, especially on sets of 10 reps or fewer.
What RPE should I train at?
For most working sets, RPE 7 to 9 builds strength and muscle with manageable fatigue. Save RPE 10 for occasional tests, with safety pins or a spotter.