Percent of one rep max
1RM percentage chart
Type in your one rep max and get the weight for every percentage your program calls for, rounded to loads you can actually put on the bar.
Don't know it? Estimate your 1RM from any set.
| % of 1RM | Weight |
|---|---|
| 100% | 225 lb |
| 97.5% | 220 lb |
| 95% | 215 lb |
| 92.5% | 210 lb |
| 90% | 205 lb |
| 87.5% | 195 lb |
| 85% | 190 lb |
| 82.5% | 185 lb |
| 80% | 180 lb |
| 77.5% | 175 lb |
| 75% | 170 lb |
| 72.5% | 165 lb |
| 70% | 160 lb |
| 67.5% | 150 lb |
| 65% | 145 lb |
| 62.5% | 140 lb |
| 60% | 135 lb |
| 55% | 125 lb |
| 50% | 115 lb |
Reps you can do at each percentage
| % of 1RM | Typical reps | Training use |
|---|---|---|
| 100% | 1 | Max attempt |
| 95% | 2 | Peaking, heavy singles |
| 90% | 3–4 | Max strength |
| 85% | 5–6 | Strength |
| 80% | 7–8 | Strength / hypertrophy |
| 75% | 9–10 | Hypertrophy |
| 70% | 11–12 | Hypertrophy |
| 65% | 13–15 | Volume, technique |
| 60% | 15–20 | Warm-up, endurance |
| 50% | 20+ | Warm-up |
These are averages. Two lifters with the same max can differ by several reps at 75%, so treat the table as a starting point and adjust from how your sets feel — or switch to RPE-based loading.
Chart for common maxes (lb)
| 1RM | 60% | 65% | 70% | 75% | 80% | 85% | 90% | 95% |
|---|---|---|---|---|---|---|---|---|
| 135 lb | 80 | 90 | 95 | 100 | 110 | 115 | 120 | 130 |
| 185 lb | 110 | 120 | 130 | 140 | 150 | 155 | 165 | 175 |
| 225 lb | 135 | 145 | 160 | 170 | 180 | 190 | 205 | 215 |
| 275 lb | 165 | 180 | 195 | 205 | 220 | 235 | 250 | 260 |
| 315 lb | 190 | 205 | 220 | 235 | 250 | 270 | 285 | 300 |
| 365 lb | 220 | 235 | 255 | 275 | 290 | 310 | 330 | 345 |
| 405 lb | 245 | 265 | 285 | 305 | 325 | 345 | 365 | 385 |
| 455 lb | 275 | 295 | 320 | 340 | 365 | 385 | 410 | 430 |
| 500 lb | 300 | 325 | 350 | 375 | 400 | 425 | 450 | 475 |
Questions lifters ask
How many reps can I do at 80% of my 1RM?
Most lifters manage around 7–8 reps at 80%, but it varies with the lift and the person. Lifters with more endurance (or on lower-skill lifts) may get more.
What percentage of 1RM builds strength?
Strength work usually sits at 80–90% of 1RM for sets of 2–6 reps. Muscle growth happens across a wide range — roughly 60–85% — as long as sets are taken reasonably close to failure.
Why are the weights rounded?
Each weight is rounded to the nearest load you can build with standard plates: 2.5 kg steps or 5 lb steps.