One Rep Max Percentage Calculator
Full percentage table and rep targets from your 1RM.
Enter your values
ⓘ Live results
Results
- Working weight
- 112.5 kg at 80%
- Estimated reps at that weight
- 8 reps
- Warm-up ladder
- 55 / 77.5 / 97.5 kg
Working
- 1140 x 80% = 112.5 kg
| Percent | Weight | Typical reps |
|---|---|---|
| 100% | 140 kg | 1 rep |
| 95% | 132.5 kg | 2 reps |
| 90% | 125 kg | 4 reps |
| 85% | 120 kg | 6 reps |
| 80% | 112.5 kg | 8 reps |
| 75% | 105 kg | 10 reps |
| 70% | 97.5 kg | 12 reps |
| 65% | 90 kg | 15 reps |
| 60% | 85 kg | 20 reps |
Quick answer
Training percentages convert a one rep max into working weights. 85% is roughly a 5 rep set, 75% around 10 reps and 65% a light technique set.
working weight = 1RM x percentage, rounded to the nearest plate increment
How to use the One Rep Max Percentage Calculator
- 1Enter a tested or estimated one rep max for the lift.
- 2Set the rounding increment to match your smallest plates.
- 3Use the table to plan the whole cycle, and the warm-up ladder before your top set.
Worked example
Using the values the calculator loads with:
Inputs
- One rep max140 kg
- Round to nearest2.5 kg
- Target percentage80 %
Results
- Working weight112.5 kg at 80%
- Estimated reps at that weight8 reps
- Warm-up ladder55 / 77.5 / 97.5 kg
- 140 x 80% = 112.5 kg
Frequently asked questions
Should I use a tested or estimated 1RM?
A training max of 90% of your tested best is safer for programming and keeps quality high across a block.
Do the rep targets apply to every lift?
Roughly. Deadlifts usually give fewer reps at a given percentage, and leg presses or lighter accessory lifts give more.
About this calculator
- Built and reviewed by James Whitfield · How we build and test calculators
- Report an error
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.