Percent of 1RM calculator
Enter your one-rep max and get a full chart of training weights for every rep range from 1 to 12, so you know exactly what to load for any target intensity.
How is this calculated?
Each rep target is paired with a standard percentage of your one-rep max, ranging from 100% for a single rep down to 70% for around 12 reps. Multiplying your max by each percentage gives the approximate weight for that rep range.
Frequently asked questions
What is a percent of 1RM chart used for?
It converts your one-rep max into the specific weight to load for a target number of reps, so you can plan a session around percentages (like 80% for a set of 8) instead of guessing.
How accurate is this chart?
It's a standard, widely-used approximation. Your actual numbers can vary a few percent based on the lift, your fatigue that day, and your individual strength curve, so treat it as a strong starting point rather than an exact law.
Does this work for every lift?
It's most accurate for compound barbell lifts like the squat, bench press, and deadlift. Smaller isolation movements and machines can behave a little differently rep-for-rep.
How is this different from the one-rep max calculator?
The one-rep max calculator estimates your max from a set you actually performed. This calculator assumes you already know your max and just want the weight-per-rep-range breakdown from it.