1RM Percentage Chart & Rep-Max Table

Two charts lifters actually use: what a set of reps says about your one-rep max, and what working weight to put on the bar for each training percentage — in kg and lb.

Reps completed → estimated % of 1RM

Reps	Estimated load
1	100% of your 1RM
2	93.8% of your 1RM
3	90.9% of your 1RM
4	88.2% of your 1RM
5	85.7% of your 1RM
6	83.3% of your 1RM
7	81.1% of your 1RM
8	78.9% of your 1RM
9	76.9% of your 1RM
10	75.0% of your 1RM
12	71.4% of your 1RM
15	66.7% of your 1RM

Percentages are Epley-formula estimates: your 1RM ≈ weight × (1 + reps ÷ 30), rearranged. Treat them as a training zone, not a promise — beyond 10 reps the estimate drifts. For a seven-formula comparison, use the 1RM calculator.

Working weights — kilograms

Your 1RM	95%	90%	85%	80%	75%	70%	65%	60%
60 kg	57.5	55	50	47.5	45	42.5	40	35
80 kg	75	72.5	67.5	65	60	55	52.5	47.5
100 kg	95	90	85	80	75	70	65	60
120 kg	115	107.5	102.5	95	90	85	77.5	72.5
140 kg	132.5	125	120	112.5	105	97.5	90	85
160 kg	152.5	145	135	127.5	120	112.5	105	95
180 kg	170	162.5	152.5	145	135	125	117.5	107.5
200 kg	190	180	170	160	150	140	130	120

Rounded to the nearest 2.5 kg — the smallest jump a standard plate pair allows.

Working weights — pounds

Your 1RM	95%	90%	85%	80%	75%	70%	65%	60%
135 lb	130	120	115	110	100	95	90	80
185 lb	175	165	155	150	140	130	120	110
225 lb	215	205	190	180	170	160	145	135
275 lb	260	250	235	220	205	195	180	165
315 lb	300	285	270	250	235	220	205	190
365 lb	345	330	310	290	275	255	235	220
405 lb	385	365	345	325	305	285	265	245
455 lb	430	410	385	365	340	320	295	275

Rounded to the nearest 5 lb.

How to use the chart

Strength blocks live at 85–95% for 1–5 reps. Hypertrophy lives around 70–80% for 6–12 reps. Technique and volume sit at 60–70%. When a programme says “5 × 5 @ 80%,” find your 1RM row and load the 80% column — the calculator tells you exactly which plates.

Estimate my 1RM →Load the bar exactly →

Keep reading

One-rep-max calculator (7 formulas) →
Plate loading chart →
How much does a barbell weigh? →