1RM Percentage Chart
Every training percentage of your one rep max in one table: the weight on the bar, how many reps it is typically good for, and what to use it for. Enter your max, then print the chart and stick it in your gym bag.
Your chart
Percentages of a 225 lbs one rep max — hardy.app/1rm-percentage-chart
| % of 1RM | Weight (lbs) | Est. reps | Typical use |
|---|---|---|---|
| 100% | 225 | 1 | Max strength |
| 95% | 215 | 2 | Max strength |
| 93% | 210 | 3 | Max strength |
| 90% | 205 | 4 | Max strength |
| 87% | 195 | 5 | Strength |
| 85% | 190 | 6 | Strength |
| 83% | 185 | 7 | Strength |
| 80% | 180 | 8 | Strength / hypertrophy |
| 77% | 175 | 9 | Hypertrophy |
| 75% | 170 | 10 | Hypertrophy |
| 70% | 160 | 12 | Hypertrophy |
| 67% | 150 | 15 | Muscular endurance |
| 65% | 145 | 15+ | Muscular endurance |
| 60% | 135 | 15+ | Speed work / warm-ups |
| 55% | 125 | 15+ | Speed work / warm-ups |
| 50% | 115 | 15+ | Warm-ups |
How to read the chart
The reps column is the classic strength-training estimate of how many reps a trained lifter can perform at each percentage of their one rep max — the same relationship 1RM formulas run in reverse. It is an average: sets of five at 87% will be a grinder for some lifters and comfortable for others, so treat the table as a starting point and calibrate with experience or RPE.
The typical-use column maps the percentages onto training zones. Heavy skill work and max strength live at 85% and above, where only a handful of reps are possible. The 70-85% band carries most of the volume in strength programs. Below 67%, weights are for high-rep endurance work, speed work, and warm-ups.
Don't know your 1RM? Estimate it from any hard set with the 1RM calculator — no max testing needed. If your program works from a Training Max instead, compute it with the Training Max calculator and enter that number here; the 5/3/1 calculator does the full percentage layout for Wendler's program automatically.
Frequently asked questions
How many reps can I do at each percentage of my 1RM?
As a rule of thumb: 100% is a single, 95% a double, 90% around 4 reps, 85% around 6, 80% around 8, 75% around 10, and 70% around 12. Individual results vary a few reps either way - lifters with more fast-twitch muscle get fewer reps at a given percentage, and high-rep capability varies a lot between exercises.
What percentage of my 1RM should I train at?
It depends on the goal: maximal strength work lives at 85-95% for 1-5 reps, hypertrophy training mostly at 65-80% for 6-12 reps, and muscular endurance below 67%. Speed and technique work uses 50-60% moved fast. Most good programs cycle through several zones rather than living in one.
What is 80% of my 1RM good for?
Around 80% is the workhorse zone: roughly an 8-rep max, heavy enough to build strength, light enough to accumulate volume. Classic strength programs put many of their working sets between 70% and 85% for exactly that reason.
How accurate is a percentage chart?
It is a population average, so treat it as a starting point. Day-to-day readiness, exercise choice, and your fiber-type makeup all shift the true numbers. Pairing percentages with RPE fixes most of the error: prescribe 75% for 8 reps, and if it is harder than RPE 8, adjust down that day.
Should I round the weights to real plate loads?
Yes - you cannot load 78.3 kg on a barbell. The chart's rounded mode snaps every weight to standard barbell increments (2.5 kg / 5 lbs), which is what you would actually put on the bar. Exact mode shows the unrounded math if you want it.
Can I print this chart?
Yes - use the print button above the chart (or your browser's print function on this page) and you get a clean, one-page version of the table with your 1RM filled in: only the chart prints, without the site navigation or any other content.
Hardy does the percentage math for you
Set your maxes once in the Hardy app and every percentage-based workout shows the exact weight to load — recalculated automatically as you get stronger. No chart required at the gym.
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/r/HardyApp