Rate of Perceived Exertion Guide
RPE (Rate of Perceived Exertion) and RIR (Reps in Reserve) are auto-regulation tools that let you adjust training intensity based on daily readiness — not a fixed percentage. Understanding these scales is essential for long-term progress and avoiding overtraining.
RPE / RIR Reference Scale
10
Maximum effort — could not do 1 more rep
RIR: 0 · True 1RM
~100%
9.5
Could maybe do 1 more rep, maybe not
RIR: 0–0.5
~97%
9
Could definitely do 1 more rep
RIR: 1
~95%
8
Could do 2 more reps
RIR: 2 · Typical working set target
~90%
7
Could do 3 more reps
RIR: 3 · Moderate to hard
~85%
6
Could do 4+ more reps
RIR: 4 · Warm-up sets, technique work
~80%
5
Moderate — comfortable effort
RIR: 5–6 · Deload territory
~75%
4
Easy — barely noticeable
RIR: 7+ · Active recovery
~65%