Color Breakdown:

• Dark Orange → Maximal Strength Ranges (90-100% of 1RM)

• Regular Orange → Regular Strength Ranges (75-90% of 1RM)

• Light Orange → Hypertrophy Ranges (60-75% of 1RM)

Understanding the RPE to Percentage Chart

This chart takes the concept of Rate of Perceived Exertion (RPE) and converts it into a percentage of your one-rep max (1RM) for more precise strength programming. Instead of guessing how hard a set should feel, you can use this chart to align your effort level with an actual percentage of your max.

This chart helps you determine how much weight to lift based on your goal—whether it’s improving maximal strength, building overall power, or increasing muscle size. Use it as a guide to fine-tune your training and ensure each session is optimized for your specific needs.