Calculator Pre-loaded: Set for competition bench press training (5 reps at RPE 8.0 with 100kg/220lbs). Perfect for strength-focused training with safety considerations.
📚 Need guidance? Jump to competition vs gym benching, safety guidelines, or variations & programming.
Enter your weight, repetitions performed, and perceived effort level to calculate your estimated 1-rep max and training loads.
Based on your inputs, here are your calculated training metrics using the Helms RPE chart.
Estimated 1RM
Percentage of 1RM
Reps in Reserve
RPE Load Converter
Instantly convert your training load to different rep ranges and RPE targets. Perfect for autoregulation and program flexibility.
RPE Conversion Chart - Load Recommendations
The RPE percentage chart shows recommended weights (in kg) and percentages of your estimated 1RM for different RPE levels and rep ranges. The highlighted cell shows your current input. Use this to plan training loads across different intensity zones.
| Reps | RPE 10.0 | RPE 9.5 | RPE 9.0 | RPE 8.5 | RPE 8.0 | RPE 7.5 | RPE 7.0 | RPE 6.5 | RPE 6.0 |
|---|---|---|---|---|---|---|---|---|---|
| 1 reps | 122.5 100% | 120 97.8% | 117.5 95.5% | 115 93.9% | 112.5 92.2% | 110 90.7% | 110 89.2% | 107.5 87.8% | 105 86.3% |
| 2 reps | 117.5 95.5% | 115 93.9% | 112.5 92.2% | 110 90.7% | 110 89.2% | 107.5 87.8% | 105 86.3% | 105 85% | 102.5 83.7% |
| 3 reps | 112.5 92.2% | 110 90.7% | 110 89.2% | 107.5 87.8% | 105 86.3% | 105 85% | 102.5 83.7% | 100 82.4% | 100 81.1% |
| 4 reps | 110 89.2% | 107.5 87.8% | 105 86.3% | 105 85% | 102.5 83.7% | 100 82.4% | 100 81.1% | 97.5 79.9% | 97.5 78.6% |
| 5 reps | 105 86.3% | 105 85% | 102.5 83.7% | 100 82.4% | 100 81.1% | 97.5 79.9% | 97.5 78.6% | 95 77.4% | 92.5 76.2% |
| 6 reps | 102.5 83.7% | 100 82.4% | 100 81.1% | 97.5 79.9% | 97.5 78.6% | 95 77.4% | 92.5 76.2% | 92.5 75.1% | 90 73.9% |
| 7 reps | 100 81.1% | 97.5 79.9% | 97.5 78.6% | 95 77.4% | 92.5 76.2% | 92.5 75.1% | 90 73.9% | 87.5 72.3% | 87.5 70.7% |
| 8 reps | 97.5 78.6% | 95 77.4% | 92.5 76.2% | 92.5 75.1% | 90 73.9% | 87.5 72.3% | 87.5 70.7% | 85 69.4% | 82.5 68% |
| 9 reps | 92.5 76.2% | 92.5 75.1% | 90 73.9% | 87.5 72.3% | 87.5 70.7% | 85 69.4% | 82.5 68% | 82.5 66.7% | 80 65.3% |
| 10 reps | 90 73.9% | 87.5 72.3% | 87.5 70.7% | 85 69.4% | 82.5 68% | 82.5 66.7% | 80 65.3% | 77.5 64% | 77.5 62.6% |
| 11 reps | 87.5 70.7% | 85 69.4% | 82.5 68% | 82.5 66.7% | 80 65.3% | 77.5 64% | 77.5 62.6% | 75 61.3% | 72.5 59.9% |
| 12 reps | 82.5 68% | 82.5 66.7% | 80 65.3% | 77.5 64% | 77.5 62.6% | 75 61.3% | 72.5 59.9% | 72.5 58.6% | 70 57.2% |
Bench Press RPE Calculator - Perfect Your Upper Body Strength
The bench press is the king of upper body lifts and requires precise RPE management for both safety and progress. This calculator accounts for bench press specific factors including pause commands, sticking points, and safety considerations.
Bench Press RPE Factors:
- • Safety Dependency: Requires spotters or safety equipment
- • Sticking Point: Mid-range failure affects RPE perception
- • Arch Technique: Setup consistency impacts RPE accuracy
- • Pause vs Touch-n-Go: Different effort requirements
- • Grip Width: Affects leverage and muscle recruitment
Bench Press Standards (Male/Female)
Competition vs Gym Bench Press RPE
Competition Bench (Paused)
- • Pause Command: 1-2 second chest pause required
- • RPE Impact: Typically 5-10% harder than touch-n-go
- • Commands: "Start", "Press", affects timing and rhythm
- • Judging: Must wait for press command
- • Training: Practice competition timing regularly
Gym Bench (Touch-n-Go)
- • Bounce: Slight elastic energy from chest contact
- • RPE Impact: Feels easier, allows higher loads
- • Rhythm: Continuous motion, personal timing
- • Volume: Better for hypertrophy-focused training
- • Practice: Mix with paused bench for competition prep
RPE Conversion Guidelines:
Touch-n-Go → Paused:
Add 0.5-1.0 RPE or reduce weight by 5-10%
Paused → Touch-n-Go:
Subtract 0.5-1.0 RPE or add weight by 5-10%
Bench Press Safety & RPE Guidelines
Safety Equipment Options:
- • Spotters: Ideal for max effort (RPE 9-10)
- • Safety Bars: Set 1-2 inches below chest
- • Slingshot/Boards: For overload training
- • Dump Method: Tilt bar to dump plates (emergency)
RPE Safety Guidelines:
- • RPE 8+: Always use safety equipment
- • RPE 9+: Competent spotter required
- • Solo Training: Max RPE 8 with safeties
- • New Max: Always have experienced spotter
Never train to failure (RPE 10) without proper safety measures in place.
Bench Press Variations & RPE Applications
Competition Bench
Paused, arched, competition grip. Use for meet prep and strength testing.
RPE Range: 7-10 (peak strength)
Close-Grip Bench
Tricep emphasis, hands inside shoulders. Great for lockout strength.
RPE Range: 6-8 (accessory work)
Incline Bench
Upper chest emphasis, 30-45° angle. Shoulder-friendly variation.
RPE Range: 6-8 (hypertrophy)
Dumbbell Bench
Unilateral stability, greater ROM. RPE feels higher than barbell.
RPE Range: 6-8 (stability/hypertrophy)
Bench Press RPE Programming
Strength Focus
RPE 7.5-9
- • 1-5 reps, paused bench
- • 2-3x per week frequency
- • Competition commands
- • Heavy opener practice
Hypertrophy Focus
RPE 6-8
- • 6-12 reps, touch-n-go
- • Multiple variations
- • Higher volume
- • Tempo manipulation
Technique Focus
RPE 5-7
- • 3-8 reps, perfect form
- • Competition setup
- • Video analysis
- • Consistent execution
💡 Pro Tip: Bench Press Frequency & RPE
Bench press responds well to higher frequency (3-4x per week) with varied RPE ranges. Use heavy days (RPE 8-9), medium days (RPE 7-8), and light days (RPE 6-7) to maximize adaptation while managing fatigue. Competition lifters should pause bench at least 50% of their training volume.
🏋️ Lift-Specific RPE Calculators
Specialized calculators with lift-specific considerations, standards, and programming advice
Deadlift RPE
Conventional, sumo, and deficit variations
Neural demands • Grip considerations
Squat RPE
High bar, low bar, and front squats
Depth standards • Mobility factors
Bench Press RPE
Competition and gym variations
Pause commands • Safety guidelines
Powerlifting RPE
Competition strategy and attempts
Opener selection • Meet preparation
📊 Training Method Calculators
Pre-configured calculators for popular training methodologies
🏃 Cardio RPE Assessments
Interactive RPE tools for endurance sports with training zone guidance
RPE Calculator – Easy Strength Training Tool
The Rate of Perceived Exertion calculator helps lifters, athletes, and coaches quickly convert weight, reps, and RPE into an estimated 1RM and recommended training loads. Whether you're following powerlifting programming, hypertrophy blocks, or autoregulated training, this tool makes it easy to know exactly how much weight to put on the bar.
What is RPE in Strength Training?
RPE stands for Rate of Perceived Exertion. It's a simple scale (1–10) that tells you how close you are to failure on a set:
- RPE 10 = maximal effort, no reps left in reserve.
- RPE 9 = one rep left in the tank.
- RPE 8 = about two reps in reserve.
- …and so on.
Using an RPE chart, we can estimate what percentage of your 1RM (one-rep max) you're lifting based on your chosen weight, reps, and RPE.
RPE vs RIR: Understanding Reps in Reserve
Reps in Reserve (RIR) is closely related to RPE but measures the inverse: how many more repetitions you could perform before reaching failure. The relationship is simple: RIR = 10 - RPE.
RPE to RIR Conversion
When to Use RIR vs RPE
- • RPE: Better for experienced lifters who can judge effort accurately
- • RIR: More intuitive for beginners - "How many more could I do?"
- • Both: Useful for different exercises and training phases
- • Research: Studies show both methods are equally effective for autoregulation
Reps in Reserve for Different Training Goals
Strength Training
1-3 RIR (RPE 7-9)
Higher intensities with fewer reps in reserve. Builds maximal strength and neural drive.
Hypertrophy Training
1-3 RIR (RPE 7-9)
Moderate RIR allows for high volume while maintaining stimulus for muscle growth.
Endurance/Volume
3-4 RIR (RPE 6-7)
Higher RIR for technique practice, deload weeks, and high-volume phases.
Why Use an RPE Calculator?
- Auto-regulate your training – adjust loads based on daily performance.
- Estimate your 1RM without testing a true max.
- Plan effective workouts by knowing the right weight for 5×5, 3×8, or heavy singles.
- Track progress over time with consistent, data-driven feedback.
How This RPE Calculator Works
- Enter the weight you lifted, the number of reps, and the RPE rating.
- The calculator uses the Helms RPE chart to estimate your true 1RM.
- It instantly generates a table of recommended training weights for different rep/RPE combinations.
This means you can see at a glance what weight to use if you want to hit, say, 6 reps @ RPE 8, or a heavy single @ RPE 9.
RPE vs. Percentage-Based Training
Traditional strength training often uses fixed percentages of your 1RM (like 80% × 5 reps). The problem is: performance fluctuates. Some days 80% feels easy, other days it's a grind. RPE-based training adjusts to your body in real time, giving more accurate load prescriptions.
Who Should Use This RPE Chart Calculator?
- Powerlifters prepping for a meet.
- Bodybuilders managing fatigue while maximizing volume.
- General strength trainees who want smart, flexible programming.
- Coaches needing quick and reliable load prescriptions for athletes.
Training Zone Guide: What Your % of 1RM Means
Strength Zone
85-100% of 1RM
Heavy singles, doubles, triples. Builds maximal strength and neural adaptations. Best for powerlifting and strength sports.
Hypertrophy Zone
65-85% of 1RM
6-12 reps range. Optimal for muscle growth and size. Perfect for bodybuilding and general muscle development.
Power Endurance
50-65% of 1RM
12+ reps range. Builds muscular endurance and work capacity. Great for conditioning and high-volume training.
Frequently Asked Questions
What does RPE 8 mean in terms of reps in reserve?
RPE 8 means you could perform approximately 2 more repetitions. It's a challenging weight that leaves you with 2 reps in reserve (RIR 2). This is a popular training intensity for building strength while managing fatigue.
How accurate is the Helms RPE chart for estimating 1RM?
The Helms RPE chart is highly regarded in strength training and provides reliable 1RM estimates when RPE ratings are accurate. However, individual variation exists, so use it as a guide and adjust based on your actual performance over time.
What's the difference between e1RM and 1RM?
e1RM stands for "estimated 1RM" - your calculated one-rep max based on submaximal lifts using RPE. Your true 1RM is what you can actually lift for one rep at maximum effort. The e1RM helps you estimate your true max without testing it.
Should I use RPE or percentage-based training?
RPE-based training is more adaptable to daily fluctuations in strength and fatigue, making it ideal for autoregulation. Percentage-based training provides more structure and predictability. Many programs successfully combine both approaches.
What RPE should I use for hypertrophy training?
For hypertrophy, RPE 6-9 works well depending on the exercise and training phase. RPE 7-8 is commonly used for compound movements, while RPE 8-9 can be effective for isolation exercises. This typically corresponds to 1-3 reps in reserve.
How do I know if my RPE rating is accurate?
Accurate RPE ratings come with practice. Start conservative, track your lifts, and pay attention to how many reps you could truly perform after each set. Video analysis and working with experienced lifters can help calibrate your RPE perception.
Can I use this calculator for all lifts (squat, bench press, deadlift)?
Yes, this RPE calculator works for squat, bench press, deadlift, and other compound movements. However, RPE perception can vary between exercises, so you may need to adjust your ratings based on your experience with each specific lift.
References & Sources
This calculator is based on the widely-respected Helms RPE chart, developed through extensive research in strength training and powerlifting.
- • Helms, E., Morgan, A., & Valdez, A. The Muscle and Strength Pyramid: Training
- • Zourdos, M.C., et al. (2016). Novel resistance training–specific rating of perceived exertion scale measuring repetitions in reserve. Journal of Strength and Conditioning Research, 30(1), 267-275.
- • Tufano, J.J., et al. (2016). Theoretical and practical aspects of different cluster set configurations within a resistance training program. Journal of Strength and Conditioning Research, 31(3), 848-867.