1rm Percentage Table
Calculator

It lists the weight corresponding to different percentages of your one-rep max, typically from 50% to 100% in 5% increments, so you can quickly find training loads for specific goals. Enter your 1RM and the table calculates each percentage weight automatically.

Percentages scale training load individually to each lifter's actual strength, so two people with very different 1RMs can follow the same program and receive an appropriately challenging stimulus. This makes percentage-based programming more universally applicable than fixed weight prescriptions.

Strength-focused training generally uses 85-100% of 1RM for low reps, while hypertrophy training commonly uses 65-80% for moderate reps in the 8-12 range. Lower percentages, around 50-65%, are often used for technique work, speed training, or deload weeks.

The table assumes your 1RM is current and accurate, but if your true strength has changed since you last tested, or if fatigue, sleep, or stress affect the session, actual reps at a given percentage can be higher or lower than predicted. Percentage tables are a planning tool, not a guaranteed outcome.

Retesting or re-estimating your 1RM every 4-8 weeks is common practice, since training percentages based on an outdated 1RM either undertrain or overtrain you as your strength changes. More frequent testing may be useful during periods of rapid strength gain.