OneTaskBy Tim King · Updated
Rep Max Percentage Chart
Training Weights From 50% to 100% of Your 1RM, Rounded to Your Plates
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How the Rep Max Percentage Chart works
This rep max percentage chart turns your one-rep max into a full table of training weights from 50% to 100%, in 2.5% steps. Each weight is rounded to the jump your plates allow, and each row shows roughly how many reps you can do at that load, so you can set up a programme without doing sums between sets.
Most strength programmes prescribe work as a percentage of a one-rep max: five sets of five at 80%, a triple at 90%, technique work at 60%. That keeps the training stress right as you get stronger, because the percentages stay the same while the max underneath them climbs.
How the rep max percentage chart works
Each weight is your 1RM × the percentage, rounded to the nearest plate step. The rep figure comes from turning the Epley formula around: reps = 30 × (1RM ÷ weight − 1). The "weight for N reps" lines use the same formula in the other direction, weight = 1RM ÷ (1 + reps ÷ 30).
First example. With a 140 kg squat max, 80% is 112 kg, which rounds to 112.5 kg on standard plates, and the formula says about eight reps are possible there.
Second example. With a 225 lb bench max, a set of five sits at 225 ÷ (1 + 5 ÷ 30) = 192.9 lb, so load 195 lb when rounding to 5 lb jumps.
How many reps can I do at 75% of my max? About ten, though lower-body lifts often allow a couple more and the bench press a couple fewer.
Percentage of 1RM chart for three example maxes
| % of 1RM | 100 kg max | 140 kg max | 225 lb max | Approx. reps |
|---|---|---|---|---|
| 100% | 100.0 | 140.0 | 225.0 | 1 |
| 97.5% | 97.5 | 136.5 | 219.4 | 1 |
| 95% | 95.0 | 133.0 | 213.8 | 2 |
| 92.5% | 92.5 | 129.5 | 208.1 | 2 |
| 90% | 90.0 | 126.0 | 202.5 | 3 |
| 87.5% | 87.5 | 122.5 | 196.9 | 4 |
| 85% | 85.0 | 119.0 | 191.3 | 5 |
| 82.5% | 82.5 | 115.5 | 185.6 | 6 |
| 80% | 80.0 | 112.0 | 180.0 | 8 |
| 77.5% | 77.5 | 108.5 | 174.4 | 9 |
| 75% | 75.0 | 105.0 | 168.8 | 10 |
| 72.5% | 72.5 | 101.5 | 163.1 | 11 |
| 70% | 70.0 | 98.0 | 157.5 | 13 |
| 67.5% | 67.5 | 94.5 | 151.9 | 14 |
| 65% | 65.0 | 91.0 | 146.3 | 16 |
| 62.5% | 62.5 | 87.5 | 140.6 | 18 |
| 60% | 60.0 | 84.0 | 135.0 | 20 |
| 57.5% | 57.5 | 80.5 | 129.4 | 22 |
| 55% | 55.0 | 77.0 | 123.8 | 25 |
| 52.5% | 52.5 | 73.5 | 118.1 | 27 |
Tips and pitfalls
- Use a training max. Many programmes, such as 5/3/1, work from 90% of your true max so that bad days still go well. Enter that figure instead of your best lift if your plan says so.
- Round down when unsure. If a weight falls between plates, the lighter option keeps bar speed up and form clean.
- Reps are a guide. The rep column is an average. Fatigue, sleep and the lift itself move it a rep or two either way.
- Update the max. Re-estimate every few weeks so the percentages keep pace with your strength.
FAQ
What percentage of my 1RM should I train at?
For strength, most work sits between 75% and 90% for sets of three to eight. For muscle growth, 65% to 80% for eight to twelve reps is common. Warm-ups and technique practice usually start at 40% to 60% and build up from there.
How do I calculate a percentage of my one-rep max?
Multiply the max by the percentage as a decimal. For 80% of a 150 kg deadlift, 150 × 0.8 = 120 kg. Then round to a weight you can load, which with 1.25 kg change plates means the nearest 2.5 kg on the bar.
Why are the reps different from other charts?
Charts use different formulas and data sets. This one uses the Epley formula, which most online charts and many coaches use. Brzycki-based charts give slightly fewer reps at the lighter end. All of them are averages and individual lifters can differ by several reps.
What is a training max?
A training max is a deliberately reduced one-rep max, often 85% to 90% of the real figure, used as the base for programme percentages. Working from it leaves room for bad days and lets you progress steadily for longer before the weights stall.
Should I round up or down to the nearest plate?
Rounding to the nearest plate is fine for most sets. For heavy work above 85%, rounding down is the safer habit, because a couple of extra kilos at that intensity can cost a rep or push form past what you can control.
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