At 80% of a 100 kg one-rep max you lift 80 kg, a load the Brzycki formula puts at about 8 reps.
General information, not medical advice. Read the disclaimer
| 1RM (kg) | 50% · ≈19 reps | 60% · ≈15 reps | 65% · ≈14 reps | 70% · ≈12 reps | 75% · ≈10 reps | 80% · ≈8 reps | 85% · ≈6 reps | 90% · ≈5 reps | 95% · ≈3 reps |
|---|---|---|---|---|---|---|---|---|---|
| 40 | 20.0 | 24.0 | 26.0 | 28.0 | 30.0 | 32.0 | 34.0 | 36.0 | 38.0 |
| 50 | 25.0 | 30.0 | 32.5 | 35.0 | 37.5 | 40.0 | 42.5 | 45.0 | 47.5 |
| 60 | 30.0 | 36.0 | 39.0 | 42.0 | 45.0 | 48.0 | 51.0 | 54.0 | 57.0 |
| 70 | 35.0 | 42.0 | 45.5 | 49.0 | 52.5 | 56.0 | 59.5 | 63.0 | 66.5 |
| 80 | 40.0 | 48.0 | 52.0 | 56.0 | 60.0 | 64.0 | 68.0 | 72.0 | 76.0 |
| 90 | 45.0 | 54.0 | 58.5 | 63.0 | 67.5 | 72.0 | 76.5 | 81.0 | 85.5 |
| 100 | 50.0 | 60.0 | 65.0 | 70.0 | 75.0 | 80.0 | 85.0 | 90.0 | 95.0 |
| 110 | 55.0 | 66.0 | 71.5 | 77.0 | 82.5 | 88.0 | 93.5 | 99.0 | 104.5 |
| 120 | 60.0 | 72.0 | 78.0 | 84.0 | 90.0 | 96.0 | 102.0 | 108.0 | 114.0 |
| 130 | 65.0 | 78.0 | 84.5 | 91.0 | 97.5 | 104.0 | 110.5 | 117.0 | 123.5 |
| 140 | 70.0 | 84.0 | 91.0 | 98.0 | 105.0 | 112.0 | 119.0 | 126.0 | 133.0 |
| 150 | 75.0 | 90.0 | 97.5 | 105.0 | 112.5 | 120.0 | 127.5 | 135.0 | 142.5 |
| 160 | 80.0 | 96.0 | 104.0 | 112.0 | 120.0 | 128.0 | 136.0 | 144.0 | 152.0 |
| 170 | 85.0 | 102.0 | 110.5 | 119.0 | 127.5 | 136.0 | 144.5 | 153.0 | 161.5 |
| 180 | 90.0 | 108.0 | 117.0 | 126.0 | 135.0 | 144.0 | 153.0 | 162.0 | 171.0 |
| 190 | 95.0 | 114.0 | 123.5 | 133.0 | 142.5 | 152.0 | 161.5 | 171.0 | 180.5 |
| 200 | 100.0 | 120.0 | 130.0 | 140.0 | 150.0 | 160.0 | 170.0 | 180.0 | 190.0 |
How it is computed
Load = 1RM × percentage. The rep estimate in each heading inverts the Brzycki formula: reps = 37 − 36 × percentage. Round loads to the plates you have.
FAQ
How do I find my one-rep max without testing it?+
Lift a weight for 3 to 10 clean reps and enter it in the one-rep max calculator; it estimates the 1RM with the Epley formula.
Which percentage should I train at?+
Roughly 85% and above for strength (1 to 5 reps), 65 to 85% for muscle size (6 to 12 reps), and below 65% for endurance.