1RM Percentage Chart
See your working weight at every common percentage of your one-rep max.
Working weight
How to use a 1RM percentage chart
Most strength programs are written as percentages of your one-rep max rather than flat weights, so the same program scales automatically as you get stronger. This chart translates your max into the working weight at every common percentage from 50% to 100%.
The rep estimates next to each percentage (for example, roughly 8 reps at 80%) are general guidelines, not guarantees — your own rep max at a given percentage depends on training history, muscle fiber makeup, and how hard you push each set.
Don't have a tested max yet? Get one from the one rep max calculator first, then come back here to build out your full percentage table.
Where these numbers come from
The formulas and default values in this calculator are based on:
- Standard percentage-based strength training rep charts, widely used across powerlifting and strength & conditioning programming
These are planning estimates for training purposes. Check with a coach, trainer, or physician before starting a new program or maxing out.
Frequently asked questions
Why do reps at each percentage vary between lifters?
Rep capacity at a given percentage depends on training history, fiber type, and how close to true failure you typically train — the numbers here are averages, not fixed rules.
Should I use this for accessory lifts too?
This chart is built around compound barbell lifts. Accessory and isolation movements often don't follow the same rep-to-percentage relationship.
How often should I retest my max to update this chart?
Every 4 to 12 weeks is typical for most training programs, depending on how quickly you're progressing.
Explore the whole Calcs family here.
Not happy with our calculations or how it works? Let us know.
Have a suggestion for a calculator you don't see here? Let us know.
All AthleteCalcs tools
Strength
One-Rep Max Calculator Bench Press Calculator Squat Max Calculator Deadlift Max Calculator Overhead Press Max Calculator RPE Calculator Plate Calculator Weekly Training Volume Calculator Wilks / DOTS Calculator Strength Standards Calculator 1RM Percentage Chart kg to lbs ConverterRunning
Pace Calculator 5K Pace Calculator 10K Pace Calculator Half Marathon Pace Calculator Marathon Pace Calculator Race Time Predictor Treadmill Pace ConverterCardio & Endurance
Heart Rate Zone Calculator Zone 2 Heart Rate Calculator Max Heart Rate Calculator Target Heart Rate Calculator Calories Burned Calculator Walking Calories Calculator VO2 Max Calculator Steps to Miles Calculator Miles to Steps Calculator Cycling FTP Calculator Swim Pace Calculator Rowing Split Calculator Vertical Jump Calculator Sweat Rate Calculator Steps to Calories CalculatorMilitary Fitness Tests
Army Fitness Test (AFT) Calculator AFT Event Score Lookup Army Body Fat Calculator Army Height and Weight Standards Air Force PT Test Calculator Marine Corps PFT Calculator Marine Corps CFT Calculator Navy PRT Calculator Military Fitness Test ComparisonBody & Nutrition
BMI Calculator TDEE Calculator Calorie Calculator Calorie Deficit Calculator Calorie Surplus Calculator BMR Calculator Macro Calculator Protein Calculator Weight Loss Calculator Body Fat Calculator Lean Body Mass Calculator Ideal Body Weight Calculator Water Intake Calculator FFMI Calculator Waist-to-Hip Ratio Calculator Waist-to-Height Ratio Calculator Bulking Calculator Cutting Calculator Keto Calculator Carb Calculator Carb Loading Calculator Weight Cut Calculator (Combat Sports) Height Converter (cm to ft/in) Body Shape CalculatorNo calculators match your search.