Calculator Pre-loaded: Set for conventional deadlift training (3 reps at RPE 8.5 with 180kg/395lbs). Adjust based on your current max, variation, and training phase.
📚 Need guidance? Jump to deadlift variations, safety & technique, or programming strategies.
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 | 205 100% | 200 97.8% | 195 95.5% | 192.5 93.9% | 190 92.2% | 185 90.7% | 182.5 89.2% | 180 87.8% | 177.5 86.3% |
| 2 reps | 195 95.5% | 192.5 93.9% | 190 92.2% | 185 90.7% | 182.5 89.2% | 180 87.8% | 177.5 86.3% | 175 85% | 172.5 83.7% |
| 3 reps | 190 92.2% | 185 90.7% | 182.5 89.2% | 180 87.8% | 177.5 86.3% | 175 85% | 172.5 83.7% | 170 82.4% | 167.5 81.1% |
| 4 reps | 182.5 89.2% | 180 87.8% | 177.5 86.3% | 175 85% | 172.5 83.7% | 170 82.4% | 167.5 81.1% | 165 79.9% | 160 78.6% |
| 5 reps | 177.5 86.3% | 175 85% | 172.5 83.7% | 170 82.4% | 167.5 81.1% | 165 79.9% | 160 78.6% | 157.5 77.4% | 155 76.2% |
| 6 reps | 172.5 83.7% | 170 82.4% | 167.5 81.1% | 165 79.9% | 160 78.6% | 157.5 77.4% | 155 76.2% | 155 75.1% | 152.5 73.9% |
| 7 reps | 167.5 81.1% | 165 79.9% | 160 78.6% | 157.5 77.4% | 155 76.2% | 155 75.1% | 152.5 73.9% | 147.5 72.3% | 145 70.7% |
| 8 reps | 160 78.6% | 157.5 77.4% | 155 76.2% | 155 75.1% | 152.5 73.9% | 147.5 72.3% | 145 70.7% | 142.5 69.4% | 140 68% |
| 9 reps | 155 76.2% | 155 75.1% | 152.5 73.9% | 147.5 72.3% | 145 70.7% | 142.5 69.4% | 140 68% | 137.5 66.7% | 135 65.3% |
| 10 reps | 152.5 73.9% | 147.5 72.3% | 145 70.7% | 142.5 69.4% | 140 68% | 137.5 66.7% | 135 65.3% | 130 64% | 127.5 62.6% |
| 11 reps | 145 70.7% | 142.5 69.4% | 140 68% | 137.5 66.7% | 135 65.3% | 130 64% | 127.5 62.6% | 125 61.3% | 122.5 59.9% |
| 12 reps | 140 68% | 137.5 66.7% | 135 65.3% | 130 64% | 127.5 62.6% | 125 61.3% | 122.5 59.9% | 120 58.6% | 117.5 57.2% |
Deadlift RPE Calculator - Master Your Deadlift Training
The deadlift is the ultimate test of raw strength, but it requires careful RPE management due to its high neural demands and full-body nature. This specialized deadlift RPE calculator accounts for the unique characteristics of deadlift training.
Why Deadlift RPE Differs:
- • Grip Fatigue: Limits RPE perception, especially on higher rep sets
- • Neural Demands: Higher CNS fatigue affects recovery and subsequent sets
- • No Eccentric Loading: Less muscle damage but different fatigue pattern
- • Full-Body Movement: Multiple muscle groups can be limiting factors
- • Technical Complexity: Form breakdown affects RPE accuracy
Deadlift Strength Standards (Male/Female)
Deadlift Variations & RPE Considerations
Conventional vs Sumo Deadlift
Conventional Deadlift
Higher back involvement, typically feels harder at lower percentages due to leverage. RPE tends to increase rapidly as weight approaches max.
Sumo Deadlift
More quad-dominant, often allows heavier loads. May feel easier at moderate RPE but has distinct sticking point near lockout.
Programming Considerations
- • Frequency: 1-2x per week due to high recovery demands
- • Volume: Lower total reps compared to squat/bench
- • Intensity: Can handle higher RPE more frequently (8-9.5)
- • Accessory Work: Focus on weak points (lockout, off-floor)
- • Grip Training: Address grip as limiting factor
- • Recovery: 48-72 hours minimum between heavy sessions
Deadlift Safety & RPE Guidelines
Form Breakdown Indicators:
- • Rounded back (lumbar or thoracic)
- • Bar drifting away from body
- • Uneven lockout (hitching)
- • Loss of lat engagement
When to Stop a Set:
- • Form breaks down significantly
- • Grip fails before legs/back
- • Cannot maintain neutral spine
- • Bar speed becomes very slow
RPE Rule: If form breakdown occurs, treat the set as RPE 10 regardless of perceived effort.
Deadlift RPE Programming Strategies
Volume Phase
RPE 6-8
3-5 reps, focus on technique refinement and movement quality. Build work capacity.
Strength Phase
RPE 7.5-9
1-3 reps, building to heavy singles. Develop maximal strength and neural efficiency.
Peaking Phase
RPE 8.5-10
Singles only, practicing competition timing and technique. Minimal volume.
🎯 Pro Tip: Deadlift RPE Management
Unlike squat and bench, deadlifts benefit from training at higher RPE more frequently (RPE 8-9). The lack of eccentric loading means less muscle damage and faster recovery between sessions, allowing you to practice the movement at near-maximal intensities more often.
🏋️ 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.