Percentage of One-rep max chart

Programs often prescribe loads as a percentage of your one-rep max. This chart shows roughly how many reps each percentage allows, and what those percentages work out to for common maxes.

Reps you can expect at each percentage

Derived by reversing the average of seven 1RM formulas. Real numbers vary from person to person and from lift to lift. Lifters with more muscular endurance, and lower-body lifts in general, often manage more reps at a given percentage than these averages suggest.

Training weights for common maxes (lb)

Rounded to the nearest 5 lb. Use the calculator for your exact numbers, in kg, or with different rounding.

How percentages are commonly used

These are broad, commonly cited ranges rather than strict rules. Both strength and muscle size can be built across a wide range of loads when sets are taken reasonably close to failure.

• About 85% and above (1–5 reps): heavy, low-rep work, often emphasised for maximal strength and practice with heavy loads.
• About 65–85% (5–12 reps): the bulk of many programs' working sets, often used for muscle growth and general strength.
• Below about 65% (12+ reps): lighter work, often used for technique, warm-ups and muscular endurance.

Quick reference: % of a 100-unit max

Works for lb or kg. Multiply by your max ÷ 100.