Percentage of 1RM chart
Enter your one-rep max to get the weight at every percentage from 40 to 100.
Updated October 2026
| Percent | Exact | Nearest 5 lb |
|---|---|---|
| 100% | 225 lb | 225 lb |
| 95% | 213.8 lb | 215 lb |
| 90% | 202.5 lb | 205 lb |
| 85% | 191.3 lb | 190 lb |
| 80% | 180 lb | 180 lb |
| 75% | 168.8 lb | 170 lb |
| 70% | 157.5 lb | 160 lb |
| 65% | 146.3 lb | 145 lb |
| 60% | 135 lb | 135 lb |
| 55% | 123.8 lb | 125 lb |
| 50% | 112.5 lb | 115 lb |
| 45% | 101.3 lb | 100 lb |
| 40% | 90 lb | 90 lb |
Reps you can do at each percentage
The other way around: if a set is this many reps, it is about this share of your one-rep max. These are averages. Some people get more reps at a given percentage and some get fewer.
| Reps | % of one-rep max |
|---|---|
| 1 | 100% |
| 2 | 97.2% |
| 3 | 94.4% |
| 4 | 91.7% |
| 5 | 88.9% |
| 6 | 86.1% |
| 8 | 80.6% |
| 10 | 75% |
| 12 | 71.4% |
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Questions
How do I calculate a percentage of my one-rep max?
Multiply your one-rep max by the percentage as a decimal. At 80% of a 225 lb max, that is 225 × 0.80 = 180 lb. The chart above does it for every percentage and rounds to a weight you can load.
How many reps can I do at 80% of my max?
About 8 reps for most people, with a range of roughly 6 to 10. At 75% it is about 10 reps, at 85% about 6 to 7, and at 90% about 4 to 5.
What percentage of my max should I train at?
It depends on the goal. Heavy sets of 1 to 5 reps are usually in the 80 to 95% range. Sets of 6 to 12 reps are usually in the 65 to 80% range. Warm-ups are usually 40 to 70%.
Why does the nearest weight differ from the exact weight?
A bar can only hold weight in steps of its smallest plates. With 2.5 lb plates, the smallest step is 5 lb in total. The chart rounds to that step so you can load the weight.
More free tools
Lift does this maths for you
Lift is a strength log for iPhone. It fills in every set with the weight and reps that beat last time, works out your warm-ups, and tracks your estimated one-rep max for every lift. It is coming soon to the App Store.
About Lift