Rep-Max Percentage Calculator
Enter your one-rep max and get two loading charts — working weight for every percentage, and working weight for every rep target from a single to twelve.
Working weight by percentage
| % of 1RM | Weight | Approx. reps |
|---|---|---|
| 100% | 150 kg | 1 |
| 95% | 142.5 kg | 3 |
| 90% | 135 kg | 4 |
| 85% | 127.5 kg | 6 |
| 80% | 120 kg | 9 |
| 75% | 112.5 kg | 11 |
| 70% | 105 kg | 14 |
| 65% | 97.5 kg | 17 |
| 60% | 90 kg | 21 |
| 55% | 82.5 kg | 26 |
| 50% | 75 kg | 31 |
Working weight by rep target
| Reps | % of 1RM | Weight |
|---|---|---|
| 1 | 100% | 150 kg |
| 2 | 96.8% | 145.2 kg |
| 3 | 93.8% | 140.6 kg |
| 4 | 90.9% | 136.4 kg |
| 5 | 88.2% | 132.4 kg |
| 6 | 85.7% | 128.6 kg |
| 7 | 83.3% | 125 kg |
| 8 | 81.1% | 121.6 kg |
| 9 | 79% | 118.4 kg |
| 10 | 76.9% | 115.4 kg |
| 11 | 75% | 112.5 kg |
| 12 | 73.2% | 109.8 kg |
Percentages come from the Epley rep relationship and are a planning guide — how many reps you truly get at a given percentage depends on the lift, your training, and the day. Round to the nearest plate you can load.
From one max to a whole program
Strength programs almost always prescribe loads as a percentage of your max: 5×5 at 80%, singles at 92.5%, a back-off set at 65%. That’s only useful if you can translate the percentage into a weight on the bar quickly. This calculator does it in one step, and adds the reverse view too — pick a rep target and see the percentage and weight that matches.
Because both tables come from the same rep-versus-load model, they stay consistent with each other and with an estimated max, so your programming, your logbook, and your plate math all speak the same language.
Frequently Asked Questions
What does a rep-max percentage chart show?
It converts one number — your one-rep max — into the whole ladder of working weights: what to load for 90% or 70% of your max, and roughly how many reps each percentage should allow. Programs are written in these percentages, and this chart turns them into the actual weight to put on the bar.
Where do the percentages come from?
They use the Epley rep relationship, where the percentage of your 1RM for a set of r reps is 30 / (30 + (r − 1)) — 100% at one rep, dropping smoothly as reps rise. It's a widely used model, but it's an average across lifters, so treat the rep estimates as a guide rather than a promise.
How accurate are the rep estimates at each percentage?
Close enough to program with, but individual. Some lifters grind out more reps at a given percentage than the model predicts, especially on lower-body lifts; others get fewer on technical or explosive movements. Use the chart to set starting loads, then adjust from what you actually hit in the gym.
Do I need a tested 1RM to use it?
No. An estimated max from a hard set of a few reps works fine as the input — pair this with the one-rep max calculator to get that number first, then read your loads off the chart here.
Educational tool only — not medical, fitness, or training advice. Percentages and rep estimates are averages that vary by lifter and lift. Warm up, use proper form and safeties, and consult a qualified coach or physician when programming heavy loads.