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1RM percentage chart — % of 1RM by reps.
The 1RM percentage chart turns your one rep max into the exact weight at every percentage, with the reps each percentage supports. Enter a known 1RM or a set below — it uses the Epley and Brzycki relationships to fill the full chart instantly, so you can program any block. No signup.
Your percentage chart
Every percentage of your one rep max, the weight it loads to, and the reps it typically supports.
| % of 1RM | Weight | Typical reps |
|---|---|---|
| 100% | — | 1 rep |
| 95% | — | 2 reps |
| 92% | — | 3 reps |
| 90% | — | 4 reps |
| 87% | — | 5 reps |
| 85% | — | 6 reps |
| 82% | — | 7 reps |
| 80% | — | 8 reps |
| 77% | — | 9 reps |
| 75% | — | 10 reps |
| 70% | — | 12 reps |
| 67% | — | 14 reps |
| 65% | — | 15 reps |
| 60% | — | 18 reps |
| 55% | — | 22 reps |
| 50% | — | 26 reps |
The four training zones.
Pick the band that matches your goal, then read the weight for that percentage off the chart above.
| Zone | % of 1RM | Reps | What it's for |
|---|---|---|---|
| Max strength | 85–100% | 1–5 | Peaking, testing, top singles and heavy triples |
| Strength | 80–90% | 4–6 | Main compound work on a strength block |
| Hypertrophy | 65–80% | 8–12 | Muscle-building volume, the bread-and-butter range |
| Endurance | 50–65% | 15+ | Technique, conditioning, back-off and pump work |
To use the chart: decide your goal, pick the matching zone, then load the weight shown next to that percentage. A hypertrophy day might mean 3 sets at 75% for 10 reps; a strength day, 5 sets at 85% for 5.
The math, explained.
No black box. The chart scales your one rep max by each percentage, and the rep estimates come from the Epley relationship.
1RM = (Epley + Brzycki) ÷ 2 Epley W×(1+R/30) and Brzycki W×36/(37−R), averaged.
weight = 1RM × % ÷ 100 The core of the chart — 80% of a 140 kg max is 112 kg.
reps ≈ (100 ÷ % − 1) × 30 The Epley inverse — 75% supports about 10 reps.
The rep counts are most accurate from 1 to 10 reps. Beyond 12 reps they are approximate, since endurance starts to outweigh strength. Source: the Epley and Brzycki one rep max relationships, the same equations used by ExRx.net and the NSCA.
Related strength calculators.
Same math, dialled in per goal — plus the tracker that puts your numbers to work.
Percentage chart questions.
How do I read a 1RM percentage chart?
A 1RM percentage chart lists each percentage of your one rep max alongside the reps that percentage typically supports. Find the percentage that matches your goal, read across to the weight, and that is your working load. For example, 80 percent of a 100 kg max is 80 kg for about 8 reps.
What percentage of 1RM should I lift?
The percentage of 1RM depends on your goal. Use 85 to 100 percent for max strength at 1 to 5 reps, 65 to 80 percent for hypertrophy at 8 to 12 reps, and 50 to 65 percent for endurance and technique at 15-plus reps. The training-zone table on this page maps every band to reps and use.
How many reps is 70% of 1RM?
Roughly 70 percent of your one rep max supports about 12 reps for most lifters, using the Epley relationship. As a guide, 80 percent is around 8 reps, 75 percent around 10, 70 percent around 12, and 65 percent around 15. Strength endurance shifts these by a rep or two per person.
How accurate is a 1RM percentage chart?
A 1RM percentage chart is most accurate within 1 to 10 reps, usually within about 5 to 10 percent of tested loads. Beyond 12 reps the rep estimates become approximate, because muscular endurance and conditioning start to matter more than raw strength for higher-rep sets.
Is this 1RM percentage chart free?
Yes, completely free with no signup. Save your one rep max to your Nishaana account and it auto-applies these percentages to your next workout, so the exact weight for every set is filled in for you at the rack.
Save your chart. Auto-load it.
Free in your browser — Nishaana saves your max and fills the exact weight for every set, so you never do the percentage math at the rack again.
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