Percentage of 1RM Calculator
Most programmes prescribe percentages of your max. This turns those percentages into actual numbers, and shows the reps each one typically allows.
Your results
Rep-to-percentage relationships vary between people and between lifts. Treat the chart as a starting point and adjust from what you actually complete.
What the percentages are used for
- 85–100%: maximal strength work, 1–5 reps.
- 75–85%: the main working range for strength and hypertrophy, 5–10 reps.
- 65–75%: hypertrophy and volume, 10–15 reps.
- 50–65%: technique work, warm-ups, speed work and deloads.
- Below 50%: warm-up sets and movement practice.
These bands are conventions rather than physiological boundaries. Muscle grows across a wide range of loads as long as sets are taken reasonably close to failure.
Why your reps at a percentage may differ
The standard table says 80% of your max should allow about 8 reps. In practice some people manage 12 at 80% and others manage 5, and the difference is consistent within a person.
It also varies by lift. Squats and deadlifts generally allow more reps at a given percentage than bench press or overhead press, because larger muscle mass and different leverage change the fatigue profile.
If you consistently beat the chart, your true max is probably higher than your estimate. If you consistently fall short, it is probably lower.
Common questions
What percentage should I train at?
Most productive work sits between 70% and 85%. Use higher percentages sparingly.
How many reps at 80% of 1RM?
The conventional answer is about 8. Individual variation is wide — some people manage 5, some 12.
Should percentages come from a tested or estimated max?
Either works. Just be consistent, since switching between the two changes every number in your programme.
Why do my percentages feel too heavy?
Usually the 1RM estimate is too high, or you are fatigued. Adjust the max down rather than grinding.
Related calculators
Track the numbers, not just calculate them
MyFitsy stores your weight, measurements and every session, so the figures above become a trend instead of a one-off.
