Percentage of 1RM Chart (kg & lb)
Quick reference for programming
Enter your 1RM and unit to fill a clean 100–50% table with one-decimal precision or gym-plate rounding. Great for bench, squat, and deadlift programming.
Weights by % of 1RM
| % | Weight | Typical use |
|---|
Tip: if you don’t know your true 1RM, estimate it from a recent clean rep-max set and use that number as a starting point.
% of 1RM made simple: pick targets, load fast, lift well
Percentages make loading straightforward: heavy singles and doubles live near 90–95%, main strength work clusters around 80–85%, and most volume falls in the 65–75% range. This chart fills those targets for kg or lb with either exact values (one decimal) or nearest-plate rounding to speed up plate math in the rack.
Use the table as a starting point—nudge a couple of percentage points based on bar speed, range of motion, and how you feel that day. The goal is crisp technique and repeatable training, not grinding every set. Retest or re-estimate periodically and keep your table fresh as your strength moves.
Exact vs. gym rounding. Exact mode shows one decimal so you can micro-load; gym rounding snaps to common jumps (2.5 kg / 5 lb) for faster setup. Training-max option. Many lifters run percentages off ~90% of true 1RM to manage fatigue and keep technique clean—if that’s you, enter your training max rather than your absolute best.
Warm-ups and work sets. A simple ramp like 40% → 60% → 70% → 80% prepares you for the day’s main work. Take longer rests as the load rises, and always prioritize bar speed and consistency over squeezing extra reps.
Using this chart (loading & rounding)
- Exact vs. gym rounding: Exact shows one decimal; gym rounding snaps to common jumps (2.5 kg / 5 lb).
- Training max option: Many lifters run percentages off ~90% of true 1RM to manage fatigue.
- Warm-ups: Build to work sets with progressive sets (e.g., 40–60–70–80%); take longer rests as loads increase.
% of 1RM chart FAQs
Which percentages should I use?
Most plans center work around 70–85% (often of training max). Go higher for low-rep strength; go lower for volume and technique.
Kg or lb — does it matter?
Use the unit you load in the gym. Choose exact values or plate rounding to match your plates.
Is this accurate for every lift?
Percentages are a framework for major barbell lifts. Tweak based on readiness and bar speed.