1RM Percentage Chart
Estimate your one-rep max from a set you have already done, then read your training weight at every percentage from the full chart below. Rounded to loads you can actually build with standard plates.
| % of 1RM | Weight | Typical Reps |
|---|---|---|
| 100% | 69 kg | 1 rep (your max) |
| 95% | 65.5 kg | 2 reps |
| 90% | 62 kg | 3-4 reps |
| 85% | 58.5 kg | 5-6 reps |
| 80% | 55 kg | 7-8 reps |
| 75% | 51.5 kg | 9-10 reps |
| 70% | 48 kg | 10-12 reps |
| 65% | 44.5 kg | 12-14 reps |
| 60% | 41.5 kg | 15+ reps |
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Your percentages, calculated as you lift
1RM.fit estimates your max from every working set you log, so the percentages you train at follow your actual strength instead of a number you wrote down two months ago.
What a Percentage of Your 1RM Actually Means
Your one-rep max is the heaviest weight you can lift once with correct form. A percentage of it is simply that number multiplied by a decimal: 70 percent of a 140 kg squat is 98 kg. The arithmetic is trivial, which is why the useful part of this page is not the calculation but knowing which percentage to pick.
Training percentages exist because effort is not a reliable unit. Told to do a hard set of five, a lifter on a good day and the same lifter on four hours of sleep will load very different bars, and over a month that difference is the whole difference between progress and spinning. A percentage anchors the session to something measured rather than to how you happen to feel.
This is also why almost every serious strength program is written in percentages. 5/3/1, Sheiko, nSuns, Smolov and most block periodization templates tell you to work at 75 or 85 or 92.5 percent rather than telling you to go heavy, because the author cannot see your day and the percentage can.
How to Use the Chart
Find your one-rep max in the left column of the lookup table and read across. If your max is not listed, multiply it by the percentage as a decimal: 107.5 kg at 85 percent is 107.5 × 0.85, which is 91.4 kg, so you would load 90 or 92.5.
Every figure in the table is rounded to the nearest 2.5 kg, which is a 1.25 kg plate on each side and the smallest jump most gyms stock. Programs that call for 83.7 kg are asking for a precision the equipment does not have, and rounding to the nearest loadable weight costs you nothing.
If you do not know your max, do not test it to use this page. Put a recent hard set into the calculator above and work from the estimate. A set of five at 100 kg estimates a max near 115 kg, which is accurate enough to program from and does not cost you a week of recovery.
Choosing the Right Percentage
- Match the percentage to the goal, not to your mood Strength work lives between 80 and 95 percent. Hypertrophy work lives between 65 and 80. If every session drifts toward whatever feels heavy enough, you end up permanently at about 80 percent, which is too light to build much strength and too heavy to accumulate much volume.
- The same percentage is not the same difficulty on every lift Most lifters manage more reps at 80 percent on a squat than on a deadlift, because the deadlift has no stretch reflex and fatigues the lower back faster. Expect the rep figures in the table to run a little high for deadlifts and a little low for machine and upper-body accessory work.
- Percentages assume your max is current A percentage of a number you set eight months ago is a percentage of fiction. If you have been training consistently since you last tested, your true max has moved and your 80 percent is really 70. Re-estimate from a recent heavy set every month or two rather than testing a true single.
- Beginners should mostly ignore them In your first year your max climbs faster than any chart can track, sometimes session to session. Linear progression, where you add a small amount of weight every workout, beats percentage work until that stops working. Percentages become useful at the point where adding weight weekly stops being possible.
Percentage of 1RM to Reps Chart
This is the table most programs are built on. It maps each band of your one-rep max to the reps it supports and the job it does, so you can read a program that calls for 5 sets of 3 at 85 percent and know what it is asking of you.
| % of 1RM | Reps | Training goal | What it is actually for |
|---|---|---|---|
| 95 to 100% | 1 to 2 | Peaking and testing | Meet attempts and true max singles. Costly to recover from, so it belongs in the last weeks of a block, not every week. |
| 90 to 95% | 2 to 3 | Maximal strength | Heavy singles and doubles. Where you teach the nervous system to express force without much fatigue cost per rep. |
| 85 to 90% | 3 to 5 | Strength | The classic heavy triple and set of five. Most strength programs live here for their top sets. |
| 80 to 85% | 5 to 6 | Strength and size | Heavy enough to build strength, long enough under tension to add muscle. The most productive band for most intermediates. |
| 75 to 80% | 6 to 8 | Hypertrophy | The main volume band. Where the bulk of your weekly sets should sit if size is the goal. |
| 70 to 75% | 8 to 10 | Hypertrophy | High enough volume to drive growth, light enough to repeat across a week without wrecking recovery. |
| 65 to 70% | 10 to 12 | Hypertrophy and work capacity | Useful on accessories and second sessions, and for lifters rebuilding after time off. |
| 60 to 65% | 12 to 15 | Endurance and technique | Light enough to drill the movement while still accumulating real work. |
| 50 to 60% | Speed work | Speed and deloads | Moved fast for low reps, not taken near failure. This is what deload weeks and dynamic effort days are written at. |
1RM Percentage Lookup Chart in Kilograms
Find your max on the left, read across for the weight at each percentage. Rows at every 50 kg are highlighted so the table is easier to scan on a phone between sets.
| 1RM (kg) | 50% | 60% | 65% | 70% | 75% | 80% | 85% | 90% | 95% |
|---|---|---|---|---|---|---|---|---|---|
| 40 | 20 | 25 | 25 | 27.5 | 30 | 32.5 | 35 | 35 | 37.5 |
| 45 | 22.5 | 27.5 | 30 | 32.5 | 35 | 35 | 37.5 | 40 | 42.5 |
| 50 | 25 | 30 | 32.5 | 35 | 37.5 | 40 | 42.5 | 45 | 47.5 |
| 55 | 27.5 | 32.5 | 35 | 37.5 | 42.5 | 45 | 47.5 | 50 | 52.5 |
| 60 | 30 | 35 | 40 | 42.5 | 45 | 47.5 | 50 | 55 | 57.5 |
| 65 | 32.5 | 40 | 42.5 | 45 | 50 | 52.5 | 55 | 57.5 | 62.5 |
| 70 | 35 | 42.5 | 45 | 50 | 52.5 | 55 | 60 | 62.5 | 67.5 |
| 75 | 37.5 | 45 | 50 | 52.5 | 57.5 | 60 | 65 | 67.5 | 72.5 |
| 80 | 40 | 47.5 | 52.5 | 55 | 60 | 65 | 67.5 | 72.5 | 75 |
| 85 | 42.5 | 50 | 55 | 60 | 65 | 67.5 | 72.5 | 77.5 | 80 |
| 90 | 45 | 55 | 57.5 | 62.5 | 67.5 | 72.5 | 77.5 | 80 | 85 |
| 95 | 47.5 | 57.5 | 62.5 | 67.5 | 72.5 | 75 | 80 | 85 | 90 |
| 100 | 50 | 60 | 65 | 70 | 75 | 80 | 85 | 90 | 95 |
| 105 | 52.5 | 62.5 | 67.5 | 72.5 | 80 | 85 | 90 | 95 | 100 |
| 110 | 55 | 65 | 72.5 | 77.5 | 82.5 | 87.5 | 92.5 | 100 | 105 |
| 115 | 57.5 | 70 | 75 | 80 | 87.5 | 92.5 | 97.5 | 102.5 | 110 |
| 120 | 60 | 72.5 | 77.5 | 85 | 90 | 95 | 102.5 | 107.5 | 115 |
| 125 | 62.5 | 75 | 82.5 | 87.5 | 95 | 100 | 107.5 | 112.5 | 120 |
| 130 | 65 | 77.5 | 85 | 90 | 97.5 | 105 | 110 | 117.5 | 122.5 |
| 135 | 67.5 | 80 | 87.5 | 95 | 102.5 | 107.5 | 115 | 122.5 | 127.5 |
| 140 | 70 | 85 | 90 | 97.5 | 105 | 112.5 | 120 | 125 | 132.5 |
| 145 | 72.5 | 87.5 | 95 | 102.5 | 110 | 115 | 122.5 | 130 | 137.5 |
| 150 | 75 | 90 | 97.5 | 105 | 112.5 | 120 | 127.5 | 135 | 142.5 |
| 155 | 77.5 | 92.5 | 100 | 107.5 | 117.5 | 125 | 132.5 | 140 | 147.5 |
| 160 | 80 | 95 | 105 | 112.5 | 120 | 127.5 | 135 | 145 | 152.5 |
| 165 | 82.5 | 100 | 107.5 | 115 | 125 | 132.5 | 140 | 147.5 | 157.5 |
| 170 | 85 | 102.5 | 110 | 120 | 127.5 | 135 | 145 | 152.5 | 162.5 |
| 175 | 87.5 | 105 | 115 | 122.5 | 132.5 | 140 | 150 | 157.5 | 167.5 |
| 180 | 90 | 107.5 | 117.5 | 125 | 135 | 145 | 152.5 | 162.5 | 170 |
| 185 | 92.5 | 110 | 120 | 130 | 140 | 147.5 | 157.5 | 167.5 | 175 |
| 190 | 95 | 115 | 122.5 | 132.5 | 142.5 | 152.5 | 162.5 | 170 | 180 |
| 195 | 97.5 | 117.5 | 127.5 | 137.5 | 147.5 | 155 | 165 | 175 | 185 |
| 200 | 100 | 120 | 130 | 140 | 150 | 160 | 170 | 180 | 190 |
| 210 | 105 | 125 | 137.5 | 147.5 | 157.5 | 167.5 | 177.5 | 190 | 200 |
| 220 | 110 | 132.5 | 142.5 | 155 | 165 | 175 | 187.5 | 197.5 | 210 |
| 230 | 115 | 137.5 | 150 | 160 | 172.5 | 185 | 195 | 207.5 | 217.5 |
| 240 | 120 | 145 | 155 | 167.5 | 180 | 192.5 | 205 | 215 | 227.5 |
| 250 | 125 | 150 | 162.5 | 175 | 187.5 | 200 | 212.5 | 225 | 237.5 |
| 260 | 130 | 155 | 170 | 182.5 | 195 | 207.5 | 220 | 235 | 247.5 |
| 270 | 135 | 162.5 | 175 | 190 | 202.5 | 215 | 230 | 242.5 | 257.5 |
| 280 | 140 | 167.5 | 182.5 | 195 | 210 | 225 | 237.5 | 252.5 | 265 |
| 290 | 145 | 175 | 187.5 | 202.5 | 217.5 | 232.5 | 247.5 | 260 | 275 |
| 300 | 150 | 180 | 195 | 210 | 225 | 240 | 255 | 270 | 285 |
Estimate Your Max First
The chart is only as good as the max you feed it. These calculators estimate your 1RM from a set you have already completed, so you never have to test a true single to get a number worth programming from.
1RM Percentage Chart FAQ
What percentage of my 1RM should I lift to build muscle?
Most hypertrophy work belongs between 65 and 80 percent of your one-rep max, which is roughly 6 to 12 reps per set taken close to failure. Growth is driven more by hard sets and total volume than by the exact load, so the band matters more than hitting a specific number.
What percentage of my 1RM should I lift to get stronger?
Strength work sits between 80 and 95 percent, which is about 2 to 6 reps. Below 80 percent you are mostly training size and work capacity, and above 95 percent the fatigue cost per rep rises steeply, so that range is reserved for peaking rather than regular training.
How many reps can I do at 80 percent of my 1RM?
Five or six is typical for a trained lifter, but it varies by lift and by person. Squats usually allow more reps at a given percentage than deadlifts, and lifters with more slow-twitch fibre tend to beat the chart at every load. Use the table as a starting point and adjust from what you actually record.
Is a 1RM percentage chart accurate?
It is accurate enough to program from, and it is not a measurement. Every percentage chart rests on an estimated max, and the standard formulas drift once you go past about 10 reps. Treat the output as a sensible starting load for the week rather than as a precise statement about your body.
How often should I recalculate my 1RM?
Every four to eight weeks while you are progressing, and whenever a prescribed percentage starts feeling obviously easy. You do not need to test a true single: put a recent hard set into the calculator and use the estimate. Logging your sets means the estimate updates on its own.
Why do programs like 5/3/1 use 90 percent of your max?
5/3/1 deliberately calculates every working percentage from 90 percent of your true max, called a training max. It builds in a buffer so that the prescribed weights stay achievable on bad days and the program keeps progressing instead of stalling the first time you are under-recovered.
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