1RM Percentage Chart

A printable reference chart from 40% to 100% of your one rep max, in both kg and lb. For an exact figure based on your own max, use the calculator below.

Chart — kilograms (kg)

%	60 kg	80 kg	100 kg	120 kg	140 kg	160 kg	180 kg	200 kg	220 kg
100%	60	80	100	120	140	160	180	200	220
95%	57	76	95	114	133	152	171	190	209
90%	54	72	90	108	126	144	162	180	198
85%	51	68	85	102	119	136	153	170	187
80%	48	64	80	96	112	128	144	160	176
75%	45	60	75	90	105	120	135	150	165
70%	42	56	70	84	98	112	126	140	154
65%	39	52	65	78	91	104	117	130	143
60%	36	48	60	72	84	96	108	120	132
55%	33	44	55	66	77	88	99	110	121
50%	30	40	50	60	70	80	90	100	110
45%	27	36	45	54	63	72	81	90	99
40%	24	32	40	48	56	64	72	80	88

Chart — pounds (lb)

%	135 lb	185 lb	225 lb	275 lb	315 lb	365 lb	405 lb	455 lb	495 lb
100%	135	185	225	275	315	365	405	455	495
95%	128.5	176	214	261.5	299.5	347	385	432.5	470.5
90%	121.5	166.5	202.5	247.5	283.5	328.5	364.5	409.5	445.5
85%	115	157.5	191.5	234	268	310.5	344.5	387	421
80%	108	148	180	220	252	292	324	364	396
75%	101.5	139	169	206.5	236.5	274	304	341.5	371.5
70%	94.5	129.5	157.5	192.5	220.5	255.5	283.5	318.5	346.5
65%	88	120.5	146.5	179	205	237.5	263.5	296	322
60%	81	111	135	165	189	219	243	273	297
55%	74.5	102	124	151.5	173.5	201	223	250.5	272.5
50%	67.5	92.5	112.5	137.5	157.5	182.5	202.5	227.5	247.5
45%	61	83.5	101.5	124	142	164.5	182.5	205	223
40%	54	74	90	110	126	146	162	182	198

Get your exact percentages

Enter your own 1RM for a precise, non-rounded breakdown.

Your one rep max

Units

%	Weight	Reps	Typical use
100%	140.0 kg	1 rep	True / estimated max
95%	133.0 kg	1-2 reps	Near-max strength
90%	126.0 kg	2-3 reps	Heavy strength work
85%	119.0 kg	3-5 reps	Strength / peaking
80%	112.0 kg	4-6 reps	Strength training
75%	105.0 kg	6-8 reps	Strength-hypertrophy
70%	98.0 kg	8-10 reps	Volume / hypertrophy
65%	91.0 kg	10-12 reps	Hypertrophy
60%	84.0 kg	12-15 reps	Technique / speed work
50%	70.0 kg	15-20 reps	Warm-up / technique
40%	56.0 kg	20+ reps	Warm-up / activation

Frequently asked questions

How do I read the 1RM percentage chart?+

Find the column closest to your one rep max, then read down to the percentage row you need. The intersection is the training weight for that percentage.

My exact max isn't in the chart — what do I do?+

Use the interactive calculator on this page (or the main 1RM calculator) to get an exact percentage breakdown for your specific max instead of rounding to the nearest column.

Should I round training weights up or down?+

Round to the nearest weight your plates allow — typically the nearest 2.5 kg or 5 lb per side. Rounding down slightly is safer for top-end strength work; rounding up slightly is fine for lighter technique and volume work.

Don't know your 1RM? Estimate it with the one rep max calculator.