1RM Percentage Chart: Training Weights and Reps (kg, lb)

% of 1RM	Weight	Typical reps
100%	100 kg	1
97.5%	97.5 kg	1 to 2
95%	95 kg	2
92.5%	92.5 kg	3
90%	90 kg	4
87.5%	87.5 kg	5
85%	85 kg	6
82.5%	82.5 kg	7
80%	80 kg	8
77.5%	77.5 kg	9
75%	75 kg	10
72.5%	72.5 kg	10 to 11
70%	70 kg	11
67.5%	67.5 kg	12
65%	65 kg	15
60%	60 kg	more than 15
55%	55 kg	more than 15
50%	50 kg	more than 15

How it works

Many strength programs set each workout as a percentage of your one-rep max: 5 sets of 5 at 75%, or a heavy triple at 90%. This chart turns those percentages into weights you can load, rounded to your smallest plate jump.

The Typical reps column comes from the table in the NSCA’s Essentials of Strength Training and Conditioning, which lists how many reps most lifters can complete at each percentage. It is an average: some lifters manage more reps at a given percentage and some fewer, and it varies between exercises.

The formula

Formula

training weight = one-rep max × percentage ÷ 100
rounded to the nearest plate jump you choose

typical reps (NSCA): 100% 1 · 95% 2 · 93% 3 · 90% 4 · 87% 5 · 85% 6
                     83% 7 · 80% 8 · 77% 9 · 75% 10 · 70% 11 · 67% 12 · 65% 15

Worked example

Your squat max is 140 kg and the program calls for 5 sets of 5 at 80%.

140 × 80 ÷ 100 = 112 kg.
Rounded to 2.5 kg, that is 112.5 kg.
The NSCA table puts 80% at about 8 reps, so sets of 5 leave a few reps in reserve.

Percentages by training goal

The NSCA’s guidelines group loads by goal. These are ranges for planning, not strict limits.

Goal	Load	Reps per set
Maximal strength	85% and above	6 or fewer
Power, single-effort lifts	80 to 90%	1 to 2
Power, multiple-effort	75 to 85%	3 to 5
Muscle size (hypertrophy)	67 to 85%	6 to 12
Muscular endurance	67% and below	12 or more

Printable chart in kilograms

One-rep maxes from 40 to 250 kg, with weights rounded to 2.5 kg.

One-rep max in kilograms, rounded to 2.5 kg
1RM	95%	90%	85%	80%	75%	70%	65%	60%	55%	50%
40	37.5	35	35	32.5	30	27.5	25	25	22.5	20
50	47.5	45	42.5	40	37.5	35	32.5	30	27.5	25
60	57.5	55	50	47.5	45	42.5	40	35	32.5	30
70	67.5	62.5	60	55	52.5	50	45	42.5	37.5	35
80	75	72.5	67.5	65	60	55	52.5	47.5	45	40
90	85	80	77.5	72.5	67.5	62.5	57.5	55	50	45
100	95	90	85	80	75	70	65	60	55	50
110	105	100	92.5	87.5	82.5	77.5	72.5	65	60	55
120	115	107.5	102.5	95	90	85	77.5	72.5	65	60
130	122.5	117.5	110	105	97.5	90	85	77.5	72.5	65
140	132.5	125	120	112.5	105	97.5	90	85	77.5	70
150	142.5	135	127.5	120	112.5	105	97.5	90	82.5	75
160	152.5	145	135	127.5	120	112.5	105	95	87.5	80
170	162.5	152.5	145	135	127.5	120	110	102.5	92.5	85
180	170	162.5	152.5	145	135	125	117.5	107.5	100	90
190	180	170	162.5	152.5	142.5	132.5	122.5	115	105	95
200	190	180	170	160	150	140	130	120	110	100
210	200	190	177.5	167.5	157.5	147.5	137.5	125	115	105
220	210	197.5	187.5	175	165	155	142.5	132.5	120	110
230	217.5	207.5	195	185	172.5	160	150	137.5	127.5	115
240	227.5	215	205	192.5	180	167.5	155	145	132.5	120
250	237.5	225	212.5	200	187.5	175	162.5	150	137.5	125

Printable chart in pounds

One-rep maxes from 100 to 600 lb, with weights rounded to 5 lb.

One-rep max in pounds, rounded to 5 lb
1RM	95%	90%	85%	80%	75%	70%	65%	60%	55%	50%
100	95	90	85	80	75	70	65	60	55	50
120	115	110	100	95	90	85	80	70	65	60
140	135	125	120	110	105	100	90	85	75	70
160	150	145	135	130	120	110	105	95	90	80
180	170	160	155	145	135	125	115	110	100	90
200	190	180	170	160	150	140	130	120	110	100
220	210	200	185	175	165	155	145	130	120	110
240	230	215	205	190	180	170	155	145	130	120
260	245	235	220	210	195	180	170	155	145	130
280	265	250	240	225	210	195	180	170	155	140
300	285	270	255	240	225	210	195	180	165	150
320	305	290	270	255	240	225	210	190	175	160
340	325	305	290	270	255	240	220	205	185	170
360	340	325	305	290	270	250	235	215	200	180
380	360	340	325	305	285	265	245	230	210	190
400	380	360	340	320	300	280	260	240	220	200
420	400	380	355	335	315	295	275	250	230	210
440	420	395	375	350	330	310	285	265	240	220
460	435	415	390	370	345	320	300	275	255	230
480	455	430	410	385	360	335	310	290	265	240
500	475	450	425	400	375	350	325	300	275	250
520	495	470	440	415	390	365	340	310	285	260
540	515	485	460	430	405	380	350	325	295	270
560	530	505	475	450	420	390	365	335	310	280
580	550	520	495	465	435	405	375	350	320	290
600	570	540	510	480	450	420	390	360	330	300

Questions

How many reps can I do at 80% of my max?

About 8, according to the NSCA table. Individual results vary, and the number also changes from one exercise to another.

What percentage should I train at?

It depends on the goal. Heavy strength work is usually 85% and above for 6 reps or fewer, while muscle-building work sits around 67 to 85% for 6 to 12 reps. Your program should say which to use.

Should I use my true max or an estimate?

Either. Some programs, such as Jim Wendler’s 5/3/1, use a training max of about 90% of your real max, which makes every percentage a little lighter and leaves room to progress.

Can I print the chart?

Yes. The page prints without the header, menus and side panels, so the kilogram and pound charts fit on paper.

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Sources

Haff GG, Triplett NT, eds. Essentials of Strength Training and Conditioning. 4th ed. Human Kinetics; 2016. Percentage of the 1RM and repetitions allowed; load and repetition assignments by training goal.

1RM	95%	90%	85%	80%	75%	70%	65%	60%	55%	50%
100	95	90	85	80	75	70	65	60	55	50
120	115	110	100	95	90	85	80	70	65	60
140	135	125	120	110	105	100	90	85	75	70
160	150	145	135	130	120	110	105	95	90	80
180	170	160	155	145	135	125	115	110	100	90
200	190	180	170	160	150	140	130	120	110	100
220	210	200	185	175	165	155	145	130	120	110
240	230	215	205	190	180	170	155	145	130	120
260	245	235	220	210	195	180	170	155	145	130
280	265	250	240	225	210	195	180	170	155	140
300	285	270	255	240	225	210	195	180	165	150
320	305	290	270	255	240	225	210	190	175	160
340	325	305	290	270	255	240	220	205	185	170
360	340	325	305	290	270	250	235	215	200	180
380	360	340	325	305	285	265	245	230	210	190
400	380	360	340	320	300	280	260	240	220	200
420	400	380	355	335	315	295	275	250	230	210
440	420	395	375	350	330	310	285	265	240	220
460	435	415	390	370	345	320	300	275	255	230
480	455	430	410	385	360	335	310	290	265	240
500	475	450	425	400	375	350	325	300	275	250
520	495	470	440	415	390	365	340	310	285	260
540	515	485	460	430	405	380	350	325	295	270
560	530	505	475	450	420	390	365	335	310	280
580	550	520	495	465	435	405	375	350	320	290
600	570	540	510	480	450	420	390	360	330	300

1RM	95%	90%	85%	80%	75%	70%	65%	60%	55%	50%
100	95	90	85	80	75	70	65	60	55	50
120	115	110	100	95	90	85	80	70	65	60
140	135	125	120	110	105	100	90	85	75	70
160	150	145	135	130	120	110	105	95	90	80
180	170	160	155	145	135	125	115	110	100	90
200	190	180	170	160	150	140	130	120	110	100
220	210	200	185	175	165	155	145	130	120	110
240	230	215	205	190	180	170	155	145	130	120
260	245	235	220	210	195	180	170	155	145	130
280	265	250	240	225	210	195	180	170	155	140
300	285	270	255	240	225	210	195	180	165	150
320	305	290	270	255	240	225	210	190	175	160
340	325	305	290	270	255	240	220	205	185	170
360	340	325	305	290	270	250	235	215	200	180
380	360	340	325	305	285	265	245	230	210	190
400	380	360	340	320	300	280	260	240	220	200
420	400	380	355	335	315	295	275	250	230	210
440	420	395	375	350	330	310	285	265	240	220
460	435	415	390	370	345	320	300	275	255	230
480	455	430	410	385	360	335	310	290	265	240
500	475	450	425	400	375	350	325	300	275	250
520	495	470	440	415	390	365	340	310	285	260
540	515	485	460	430	405	380	350	325	295	270
560	530	505	475	450	420	390	365	335	310	280
580	550	520	495	465	435	405	375	350	320	290
600	570	540	510	480	450	420	390	360	330	300

Every percentage for your max