By Zencalcy Editorial TeamLast reviewed About us
Convert a one rep max into a table of training weights from fifty to one hundred percent in five percent steps. Each percentage is paired with an approximate rep range, so you can pick a load that matches the effort you want. The rep pairings are training landmarks that vary between lifts and athletes, not fixed laws.
Turn a one rep max into training weights by percentage.
weight = 1RM × percent ÷ 100 approx reps: 95% 1-2 · 90% 3-4 · 85% 5-6 · 80% 7-8 · 75% 9-10 · 70% 11-12
The rep ranges come from reading rep max formulas backward, so they describe a smooth trade off between load and repetitions. They shift with the lift, the athlete, and daily readiness, so use them as a starting plan.
| Symbol | Meaning |
|---|---|
| 1RM | Your best single repetition, used as the base for every percentage. |
| percent | The share of the one rep max you want to train at, 50 to 100 percent. |
| reps | The approximate repetitions typically associated with each percentage. |
From a 150 kg max, 90 percent is 135 kg for about three to four reps, 80 percent is 120 kg for about seven to eight reps, and 70 percent is 105 kg for about eleven to twelve reps. Move down the percentages to add reps, or up to add intensity.
A percentage training table assigns a load to each set by multiplying the estimated one rep max by a chosen fraction, so seventy percent of a 100 kilogram max is 70 kilograms. The table then pairs each percentage with a target repetition range, such as eighty five percent for about five reps or ninety percent for about three.
These pairings come from rep max formulas run backward. Solving the Epley equation for the reps implied by a given percentage produces the familiar chart in which intensity and repetitions trade off along a smooth curve.
The table assumes your one rep max is accurate, that you are fully recovered, and that the percentage to repetition relationship is the same for every lift and every athlete. None of these is exactly true.
Small muscle groups and isolation lifts tolerate higher percentages for more reps than big compound lifts, and daily readiness shifts the true load by several percent. Use the table as a starting plan and adjust from how the sets actually feel.
Continue with the One Rep Max Calculator, Plate Calculator, or the 5/3/1 Calculator — or browse more weightlifting tools and all sports calculators.
The relationship between load and reps is a curve, not a rule, and every lift and lifter sits at a slightly different point. A percentage that yields five reps for one person may yield four or six for another.
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Last reviewed: September 2026. See how we build and check every tool on the about page.
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Content updated: September 2026