1RM Percentage Calculator
Already know your one rep max? Enter it below to get every training percentage instantly — no need to recalculate your max each time.
| % | Weight | Reps |
|---|---|---|
| 100% | 140.0 kg | 1 rep |
| 95% | 133.0 kg | 1-2 reps |
| 90% | 126.0 kg | 2-3 reps |
| 85% | 119.0 kg | 3-5 reps |
| 80% | 112.0 kg | 4-6 reps |
| 75% | 105.0 kg | 6-8 reps |
| 70% | 98.0 kg | 8-10 reps |
| 65% | 91.0 kg | 10-12 reps |
| 60% | 84.0 kg | 12-15 reps |
| 50% | 70.0 kg | 15-20 reps |
| 40% | 56.0 kg | 20+ reps |
Don't know your max yet? Use the one rep max calculator to estimate it from a recent set.
How to use training percentages
Strength programs are usually written as a percentage of your one rep max rather than an absolute weight, because percentages scale automatically as you get stronger. "5 reps at 75%" means the same relative effort whether your max is 100 kg or 200 kg.
As a general guide: 50-65% is best for warm-ups and technique, 65-80% builds muscle and work capacity, 80-90% builds strength, and 90%+ is reserved for peaking or testing. See the full breakdown on our 1RM percentage chart.
Frequently asked questions
How do I use the percentage calculator?+
Enter your known or estimated one rep max and choose kg or lb. The table instantly shows the weight for every training percentage from 40% to 100%, along with a typical rep range and purpose for each.
What percentage should I train at for strength?+
Most strength-focused work falls between 80-95% of your 1RM for 1-5 reps. Lower percentages (50-70%) are better suited to technique work, speed work and hypertrophy volume.
Don't know your 1RM yet?+
Use the main one rep max calculator to estimate it from any set you've already performed, then come back here whenever you need a quick percentage lookup.