Reference
1RM Percentage
Chart
What percentage of your max should you be lifting for a given rep target, and what does that actually weigh? Enter a max and the table below fills in. The reference chart underneath it works without entering anything.
Your loads
| Reps | % of 1RM | Load (lb) |
|---|---|---|
| 1 | 100% | 225 |
| 2 | 95% | 215 |
| 3 | 93% | 210 |
| 4 | 90% | 205 |
| 5 | 87% | 195 |
| 6 | 85% | 190 |
| 7 | 83% | 185 |
| 8 | 80% | 180 |
| 9 | 77% | 175 |
| 10 | 75% | 170 |
| 11 | 72% | 160 |
| 12 | 70% | 160 |
| 13 | 67% | 150 |
| 14 | 65% | 145 |
| 15 | 63% | 140 |
| 16 | 61% | 135 |
| 17 | 59% | 135 |
| 18 | 57% | 130 |
| 19 | 56% | 125 |
| 20 | 55% | 125 |
| 21 | 54% | 120 |
| 22 | 53% | 120 |
| 23 | 52% | 115 |
| 24 | 51% | 115 |
| 25 | 50% | 115 |
| 26 | 49% | 110 |
| 27 | 48% | 110 |
| 28 | 47% | 105 |
| 29 | 46% | 105 |
| 30 | 45% | 100 |
Training zones
What each band is for| % of 1RM | Reps | Trains | Notes |
|---|---|---|---|
| 90–100% | 1–3 | Maximal strength | Heavy singles and doubles. Use sparingly — expensive to recover from. |
| 80–90% | 3–6 | Strength | The bread and butter of most strength programmes. |
| 70–80% | 6–12 | Hypertrophy | Enough load to matter, enough volume to grow. |
| 60–70% | 12–20 | Endurance & technique | Where you fix movement problems without frying yourself. |
The full chart
1 to 30 reps| Reps | % of 1RM |
|---|---|
| 1 | 100% |
| 2 | 95% |
| 3 | 93% |
| 4 | 90% |
| 5 | 87% |
| 6 | 85% |
| 7 | 83% |
| 8 | 80% |
| 9 | 77% |
| 10 | 75% |
| 11 | 72% |
| 12 | 70% |
| 13 | 67% |
| 14 | 65% |
| 15 | 63% |
| 16 | 61% |
| 17 | 59% |
| 18 | 57% |
| 19 | 56% |
| 20 | 55% |
| 21 | 54% |
| 22 | 53% |
| 23 | 52% |
| 24 | 51% |
| 25 | 50% |
| 26 | 49% |
| 27 | 48% |
| 28 | 47% |
| 29 | 46% |
| 30 | 45% |
These are population averages, not laws. Endurance-biased lifters routinely beat the chart at high percentages; pure power athletes fall short of it. Use it to pick a starting load, then let your own numbers overwrite it.
Questions people actually ask
What percentage of my 1RM should I train at?
It depends what you are training for. Pure strength work sits at 85–95% for 1–5 reps. Hypertrophy work lives around 67–80% for 8–12. General fitness and technique work sits lower, 60–70%, where you can move well and recover fast. Most sensible programmes spend the bulk of their time in the 70–85% band and only visit the extremes deliberately.
How many reps is 80% of my 1RM?
Around eight for most lifters, though it varies a lot by lift and by person. Deadlifts tend to allow fewer reps at a given percentage than squats, and squats fewer than bench, because there is no eccentric to rebound from. Treat the chart as a starting point and adjust to what you actually hit.
Why does the percentage chart not match what I can lift?
Rep-to-percentage tables are population averages and your rep tolerance is personal. Some lifters grind out twelve reps at 75%; others manage seven. Endurance-biased athletes usually beat the chart at high percentages, and pure power athletes usually fall short of it. Use the chart to set a starting load, then let your own numbers overwrite it.
Should percentages come off my 1RM or my training max?
Training max, almost always. Running percentages off a true max means every session is written for your best possible day, and you do not get many of those. Taking 90% of your estimate as a training max builds in the slack that real life needs.
Do not have a max to work from? The one rep max calculator will estimate one from a set you have already done.