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1RM Percentage Chart

Training weights from 50 to 100% of your one rep max, in lb and kg. To get your own 1RM first, use the 1RM calculator; it builds this chart for your number.

1RM calculator

Chart in pounds

Each column is a 1RM; each row is a percentage of it, rounded to the nearest pound.

Weight in lb at each % of 1RM
%135 lb185 lb225 lb275 lb315 lb
100%135185225275315
95%128176214261299
90%122167203248284
85%115157191234268
80%108148180220252
75%101139169206236
70%95130158193221
65%88120146179205
60%81111135165189
55%74102124151173
50%6893113138158

Chart in kilograms

Rounded to the nearest 0.5 kg.

Weight in kg at each % of 1RM
%60 kg80 kg100 kg140 kg180 kg
100%60.080.0100.0140.0180.0
95%57.076.095.0133.0171.0
90%54.072.090.0126.0162.0
85%51.068.085.0119.0153.0
80%48.064.080.0112.0144.0
75%45.060.075.0105.0135.0
70%42.056.070.098.0126.0
65%39.052.065.091.0117.0
60%36.048.060.084.0108.0
55%33.044.055.077.099.0
50%30.040.050.070.090.0

Reps at each percentage

How many reps each formula predicts you can do at a given percentage, from the Epley and Brzycki equations solved for reps. Above 12 reps the formulas leave the range they were made for, so the chart says "over 12". Real people vary a lot: in a 2014 study, at 70% of their max, endurance runners did 39.9 reps on average and weightlifters 17.9.

Predicted reps at each % of 1RM
% of 1RMEpleyBrzycki
100%11
95%1.62.8
90%3.34.6
85%5.36.4
80%7.58.2
75%1010
70%over 1211.8
65%over 12over 12
60%over 12over 12
55%over 12over 12
50%over 12over 12
 
Epley reps   = 30 × (1 / p − 1)
Brzycki reps = 37 − 36 × p
p = fraction of 1RM (0.80 for 80%)

Disclaimer

These are estimates, not a program. Lift heavy loads with a spotter or safety bars. If you have an injury or a medical condition, ask your doctor or a physiotherapist before training near your max.

Sources