1 Rep Max and RPE Calculator

This calculator can be used to determine 1 rep max, or the weight that should be lifted for a desired RPE and rep range based on a 1 rep max.

Exercise Bench Press/Upper Body Squat/Deadlift/Other

Weight Lifted

Reps Completed

1 2 3 4 5 6 7 8 9 10 11 12

RPE

10 9.5 9 8.5 8 7.5 7 6.5 6 5.5 5 4.5 4

Nuzzo, J.L., Pinto, M.D., Nosaka, K. et al. Maximal Number of Repetitions at Percentages of the One Repetition Maximum: A Meta-Regression and Moderator Analysis of Sex, Age, Training Status, and Exercise. Sports Med 54, 303–321 (2024). https://doi.org/10.1007/s40279-023-01937-7