Percentage & Rep-Max Reference
Lifting Percentage Chart
Program any lift by intensity. This percentage chart shows the training weight for every percentage of your one-rep max, plus how many reps each percentage roughly allows, so you can turn a max into a full set-and-rep plan.
How to Use a Percentage Chart
Turn your one-rep max into training weights.
A lifting percentage chart converts your one-rep max into the weight to lift at any intensity. Find the row nearest your one-rep max, then read across to the percentage your program calls for. If you do not know your max yet, estimate it first with the one rep max calculator, then come back to this chart.
Training Weight by Percentage of 1RM
Your one-rep max down the side, the percentage across the top.
| 1-Rep Max | 100% | 95% | 90% | 85% | 80% | 75% | 70% | 65% | 60% |
|---|---|---|---|---|---|---|---|---|---|
| 100 lb | 100 lb | 95 lb | 90 lb | 85 lb | 80 lb | 75 lb | 70 lb | 65 lb | 60 lb |
| 150 lb | 150 lb | 145 lb | 135 lb | 130 lb | 120 lb | 115 lb | 105 lb | 100 lb | 90 lb |
| 200 lb | 200 lb | 190 lb | 180 lb | 170 lb | 160 lb | 150 lb | 140 lb | 130 lb | 120 lb |
| 250 lb | 250 lb | 240 lb | 225 lb | 215 lb | 200 lb | 190 lb | 175 lb | 165 lb | 150 lb |
| 300 lb | 300 lb | 285 lb | 270 lb | 255 lb | 240 lb | 225 lb | 210 lb | 195 lb | 180 lb |
| 350 lb | 350 lb | 335 lb | 315 lb | 300 lb | 280 lb | 265 lb | 245 lb | 230 lb | 210 lb |
| 400 lb | 400 lb | 380 lb | 360 lb | 340 lb | 320 lb | 300 lb | 280 lb | 260 lb | 240 lb |
| 450 lb | 450 lb | 430 lb | 405 lb | 385 lb | 360 lb | 340 lb | 315 lb | 295 lb | 270 lb |
| 500 lb | 500 lb | 475 lb | 450 lb | 425 lb | 400 lb | 375 lb | 350 lb | 325 lb | 300 lb |
| 550 lb | 550 lb | 525 lb | 495 lb | 470 lb | 440 lb | 415 lb | 385 lb | 360 lb | 330 lb |
| 600 lb | 600 lb | 570 lb | 540 lb | 510 lb | 480 lb | 450 lb | 420 lb | 390 lb | 360 lb |
Percentage to Reps Chart
Roughly how many reps each intensity allows.
Intensity and reps trade off against each other. This is a general guide; strong, well-conditioned lifters often get an extra rep or two at a given percentage, and it varies by lift. This chart also uses a slightly different rounding convention than the Epley-derived rep-max tables on the calculator pages, so the two can differ by a rep.
| Intensity | Approx reps you can do |
|---|---|
| 100% of 1RM | 1 rep |
| 95% of 1RM | 2 reps |
| 93% of 1RM | 3 reps |
| 90% of 1RM | 4 reps |
| 87% of 1RM | 5 reps |
| 85% of 1RM | 6 reps |
| 80% of 1RM | 8 reps |
| 75% of 1RM | 10 reps |
| 70% of 1RM | 12 reps |
Find Your Max First
Estimate your one-rep max, then use the chart above.
Frequently Asked Questions
Common questions about lifting percentages.
What is a lifting percentage chart?
A lifting percentage chart converts your one-rep max into the weight to lift at any intensity. Each percentage of your max corresponds to a training weight and a rough rep range, which lets you program sets by intensity instead of guessing.
What percentage of 1RM should I lift for strength?
For pure strength, most work sits between 85 and 95 percent of your one-rep max for low reps. General strength and muscle building use 70 to 85 percent, while higher-rep conditioning work uses 60 to 70 percent.
How many reps is 80 percent of 1RM?
Around 80 percent of your one-rep max is typically an 8-rep effort for most lifters. Stronger, well-conditioned lifters may get a rep or two more, and it varies by lift and by how close to failure you train.
How do I calculate 90 percent of my max?
Multiply your one-rep max by 0.9. For a 300 lb max, 90 percent is 270 lb. The chart above does this for common maxes, or use the one rep max calculator to get your max first.
Is the percentage to reps chart exact?
No, it is a guide. The relationship between intensity and reps varies between lifters and lifts, and it shifts as you get stronger or more conditioned. Use it as a starting point and adjust to what you can actually do.