One rep max percentage chart
Training loads at each percentage of a one rep max. Most strength work sits between 70 and 90 per cent.
| Weight lifted | 1 reps | 2 reps | 3 reps | 5 reps | 8 reps | 10 reps | 12 reps |
|---|---|---|---|---|---|---|---|
| 60 kg | 62 kg | 64 kg | 66 kg | 70 kg | 76 kg | 80 kg | 84 kg |
| 80 kg | 82.7 kg | 85.3 kg | 88 kg | 93.3 kg | 101.3 kg | 106.7 kg | 112 kg |
| 100 kg | 103.3 kg | 106.7 kg | 110 kg | 116.7 kg | 126.7 kg | 133.3 kg | 140 kg |
| 120 kg | 124 kg | 128 kg | 132 kg | 140 kg | 152 kg | 160 kg | 168 kg |
| 140 kg | 144.7 kg | 149.3 kg | 154 kg | 163.3 kg | 177.3 kg | 186.7 kg | 196 kg |
How to read this chart
- Find your one rep max down the left edge and read across to the percentage you want.
- Roughly: 50 to 65 per cent for technique and speed work, 70 to 80 for hypertrophy, 80 to 90 for strength, above 90 for peaking.
- These sit on top of an estimated maximum that already carries error. If a prescribed load feels much heavier than expected, adjust the weight rather than trusting the arithmetic.
Work it out for your own numbers
This chart is computed from the same equations as the calculator, so the two always agree.