Strength

1RM Percentage Calculator

Enter your max and read the load for every percentage, with the reps you can typically perform there. Coming from the 1RM calculator? Your max is already filled in.

Results

Fill in the form: the result appears instantly.

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A strength coach programs your loads, your progression and your technique around these numbers. See the strength training and strength and conditioning coaches.

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Continue with

Barbell Plate CalculatorWhich plates to put on each side, with a visual and warm-up sets. 1RM CalculatorYour one-rep max from a set of 2 to 15 reps. Training Volume CalculatorTonnage, hard sets and total reps of a session.

Example

With a 300 lb squat max: 90 % is 270 lb (3 to 4 reps), 80 % is 240 lb (8 reps), 70 % is 210 lb (12 reps).

Method and formula

Load = 1RM × percentage. Reps possible follow common percentage charts: 100 % 1 rep, 95 % 2, 90 % 4, 85 % 6, 80 % 8, 75 % 10, 70 % 12, 65 % 15.

Limits

Rep capacity at a percentage varies with the exercise and the individual (up to ±2 reps).
Round to what your plates allow: the plate calculator does it for you.

FAQ

What percentage of 1RM builds muscle?

Roughly 65 to 80 % for 6 to 15 reps, as long as sets are taken close to failure.

What percentage for strength?

80 to 90 % for 3 to 6 reps most of the time, with occasional work at 90 %+ for peaking.

Free educational tool. Results are estimates from published formulas.