How to use the percentage calculator
Enter your one rep max and the percentage your program calls for, then select Calculate weights. The big number is the exact weight for that percentage. Below it is a full table from 100% down to 50% in 5% steps, with the reps most lifters can manage at each weight.
Don't know your max? Estimate it first with the one rep max calculator, using any hard set of 2 to 10 reps.
Percent of 1RM chart
This chart shows roughly how many reps you can do at each percentage if you go to failure, and what coaches often use each weight for. Working sets usually stop a few reps short of failure, which is why 80% shows up in sets of five.
| % of 1RM | Reps to failure | Often used for |
|---|---|---|
| 100% | 1 | Max attempt |
| 95% | 2 | Heavy singles and doubles |
| 90% | 3–4 | Heavy triples |
| 85% | 5–6 | Sets of 3 to 5 |
| 80% | 7–8 | Sets of 5 to 6 |
| 75% | 10 | Sets of 6 to 8 |
| 70% | 12 | Sets of 8 to 10 |
| 65% | 15 | Sets of 10 to 12 |
| 60% | 18–20 | Speed work and long sets |
| 55% | 22–25 | Technique practice |
| 50% | 25–30 | Warm-ups and easy days |
Rep counts are typical values. Yours may differ by a few reps, and the gap grows below 70%. For a table of estimated maxes you can print, see the one rep max chart.
Common percentages at a glance
Exact weights for popular maxes, before any rounding.
| One rep max | 60% | 70% | 80% | 90% |
|---|---|---|---|---|
| 135 lb | 81 | 94.5 | 108 | 121.5 |
| 185 lb | 111 | 129.5 | 148 | 166.5 |
| 225 lb | 135 | 157.5 | 180 | 202.5 |
| 275 lb | 165 | 192.5 | 220 | 247.5 |
| 315 lb | 189 | 220.5 | 252 | 283.5 |
| 365 lb | 219 | 255.5 | 292 | 328.5 |
| 405 lb | 243 | 283.5 | 324 | 364.5 |
| 455 lb | 273 | 318.5 | 364 | 409.5 |
| 495 lb | 297 | 346.5 | 396 | 445.5 |
| One rep max | 60% | 70% | 80% | 90% |
|---|---|---|---|---|
| 60 kg | 36 | 42 | 48 | 54 |
| 80 kg | 48 | 56 | 64 | 72 |
| 100 kg | 60 | 70 | 80 | 90 |
| 120 kg | 72 | 84 | 96 | 108 |
| 140 kg | 84 | 98 | 112 | 126 |
| 160 kg | 96 | 112 | 128 | 144 |
| 180 kg | 108 | 126 | 144 | 162 |
| 200 kg | 120 | 140 | 160 | 180 |
| 220 kg | 132 | 154 | 176 | 198 |
Which percentage should you train at?
It depends on the goal of the session. These are typical ranges, and your program's numbers come first.
- Max strength: 85% to 100%, for sets of 1 to 5 reps.
- Strength and muscle: 70% to 85%, for sets of 5 to 10 reps.
- Muscle endurance: 50% to 70%, for sets of 12 reps or more.
- Speed and technique: 50% to 70%, for a few fast reps per set.
Training max or true max?
Some programs don't use your true max. They use a training max set a little lower, so that every rep stays crisp and you have room to progress. The 5/3/1 program, for example, starts from 90% of your one rep max. If your program asks for a training max, calculate it first, enter it in the box above and work from there.
How to work out a percentage in your head
Find 10% first by moving the decimal point one place to the left, then multiply. For a 315 lb max, 10% is 31.5 lb. So 80% is 8 × 31.5 = 252 lb, and 70% is 7 × 31.5 = 220.5 lb. For the steps in between, add half of that 10%: 75% is 220.5 + 15.75 = 236.25 lb, which you would load as 235 lb.
It works the same way in kilos. For a 140 kg max, 10% is 14 kg, so 80% is 112 kg and 85% is 119 kg, loaded as 120 kg.
When the numbers feel too heavy or too light
A percentage is only as good as the max behind it. If every set at 80% feels like a grind, your max is probably set too high. Lower it by 5% and recalculate. If the sets fly up with reps to spare, enter a fresh rep set in the one rep max calculator and work from the new estimate. You can also check a single set with the RPE calculator, which takes into account how hard the set felt.
Rounding to real plates
Percentages rarely land on a weight you can load. For example, 72.5% of 315 lb is 228.4 lb. With rounding on, the table shows the nearest loadable weight: 5 lb steps in pounds (a 2.5 lb plate on each side) and 2.5 kg steps in kilos (a 1.25 kg plate on each side). When a weight falls between two steps on a heavy day, rounding down is the safer call.
This page gives general fitness information, not medical advice. Read the disclaimer.
Percentage FAQ
What is 80% of my one rep max?
Your max times 0.8. That is 180 lb for a 225 lb max, 252 lb for a 315 lb max and 80 kg for a 100 kg max.
What is 70% of 225?
157.5 lb. With rounding on, the calculator shows 160 lb, the nearest weight you can load with standard plates.
Should I use my true max or a training max?
Follow your program. If it calls for a training max, work that out first and enter it. If it doesn't say, use your most recent tested or estimated max.
How many reps can I do at each percentage?
Most lifters get about 5 or 6 reps at 85%, 7 or 8 at 80% and 10 at 75%. The numbers vary from lifter to lifter and from lift to lift, more so at lighter weights.