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Rep Max Percentage Table
View training loads at every percentage of your 1RM
Strength
kg
What This Calculator Measures
The Rep Max Percentage Table converts your one-rep max into working weights at various percentages. This is the foundation of percentage-based training programs, allowing you to prescribe precise training loads for different rep ranges and training goals.
How It Works
Each percentage of your 1RM corresponds to an approximate number of repetitions you can perform:
| % of 1RM | Estimated Reps | Primary Training Effect |
|---|---|---|
| 95% | ~2 reps | Maximal strength, neural adaptations |
| 90% | ~4 reps | Strength, low-rep power |
| 85% | ~6 reps | Strength-hypertrophy bridge |
| 80% | ~8 reps | Hypertrophy with strength |
| 75% | ~10 reps | Hypertrophy focus |
| 70% | ~12 reps | Hypertrophy, metabolic stress |
| 65% | ~15 reps | Muscular endurance, volume |
| 60% | ~20 reps | Endurance, recovery work |
How to Use This Table
Most strength programs prescribe loads as a percentage of 1RM. For example, a typical 5x5 program might call for 80-85% of your 1RM. With a 120 kg squat 1RM, that translates to 96-102 kg working weight.
Limitations
•Rep-percentage relationships are averages and vary by individual, exercise, and muscle group.
•Smaller muscle groups (biceps, lateral delts) tend to allow more reps at higher percentages than large compound movements.
•Fatigue accumulates across sets, so you may get fewer reps at the same percentage as sets progress.