What is RPE in powerlifting?

RPE (Rate of Perceived Exertion) is a 1-10 scale measuring exercise intensity based on how many reps you have left in reserve. An RPE 10 means maximum effort with no reps left, while RPE 7 means you could have done about 3 more reps.

What is the difference between RPE and RIR?

RIR (Reps In Reserve) is the inverse of RPE. RPE 8 = 2 RIR, RPE 9 = 1 RIR, RPE 10 = 0 RIR. Both describe the same concept - how close to failure a set was - just from opposite perspectives.

How accurate is E1RM calculation?

E1RM (Estimated 1 Rep Max) estimates are typically within 5-10% of your actual max when using sets of 1-5 reps at RPE 8-10. Accuracy decreases with higher rep ranges. RPE-based E1RM is more accurate than reps-only formulas because it accounts for effort level.

How do I use RPE for programming?

Prescribe sets at target RPE levels (e.g., 3x5 @ RPE 8). The lifter adjusts weight to match the prescribed effort. This autoregulates training load based on daily readiness, reducing injury risk and improving long-term progress.

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