Percentage of 1RM Chart
Turn a known 1RM into a simple loading table
Percentage of 1RM chart FAQ
What does this percentage of 1RM chart do?
It takes a single known one-rep max for a lift and builds a small table of %1RM loads in the unit you choose. You can drop it straight into programs, whiteboards or training notes without doing mental math.
Do I need a freshly tested 1RM?
Not necessarily. You can use a recently tested max or a 1RM estimated from a hard set using a separate calculator. The closer it is to today’s true max, the more accurate the percentage loads will feel.
Why only show a single unit instead of lb and kg?
This page is built for speed at the rack. Showing just the unit you train in keeps the chart clean and easy to read on a phone screenshot or printout. If you switch gyms or countries, just change the units box and rebuild the table.
Which percentages should I actually train with?
That depends on your program and goals. Lower rows can work for technique and volume, middle rows for general strength, and upper rows for heavier work. The chart gives loads; your plan or coach decides which slices to use.
Why are loads rounded?
Bars and plates come in discrete jumps, so the tool rounds to practical plate changes rather than printing long decimals. If a rounded load is awkward in your gym, move to the nearest sensible plate combination that keeps effort in the right ballpark.
Can I use this for machines or dumbbells?
Yes. As long as you have a reasonable “top single” or 1RM-like weight for that exercise, you can plug it in and build a matching percentage table. Just remember that comparisons between lifters usually focus on barbell lifts; machine numbers are more for your own tracking.
Is this safe if I have injuries or medical issues?
If you have pain, recent surgery or medical conditions, treat this as background info only. Work with a doctor, physio or coach on which loads and rep ranges actually make sense for you right now.
How to use this percentage of 1RM chart
This page is designed for simple, repeatable loading. You add a known 1RM for a lift and get a tidy table of percentage loads in the same unit, ready for screenshots, templates and sessions.
1. Pick units and enter your best recent 1RM
Choose whether you work in US pounds (lb) or kilograms (kg), then type in a realistic 1RM for the lift. Ideally this is from the last few weeks or from a good estimate based on heavy sets, not a guess from years ago.
2. Generate the table and scan the rows
Hit Build percentage chart. The result card shows:
- Your base 1RM and unit at the top.
- A column of % of 1RM values.
- A matching load column in the same unit, rounded for plate math.
You can scroll through to pick loads for warm-ups, back-off sets or main work without opening a separate sheet.
3. Use the rows as a quick reference, not a rigid rule
Think of the chart as a menu, not a contract. If a programmed set calls for sets at ~75% 1RM, you grab that row as your starting point and then adjust up or down a little based on bar speed and how you feel on the day.
4. Copy the summary into your program or notes
Use Copy summary to grab the base 1RM and a short list of key rows in plain text. Paste that into your training log, spreadsheet or app so you don’t have to rebuild the chart every time you open a new tab or walk into a different gym.
Over time, updating the chart whenever you hit a new, solid 1RM gives you a quick way to see how your working weights should evolve across blocks without changing the structure of your program.
How the percentage of 1RM math works
Under the hood the calculator does exactly what you would do by hand: multiply your 1RM by a percentage and then round to a sensible, plate-friendly number in the unit you chose.
1. Using your 1RM as the base
The number you type into the 1RM box is treated as the true base for the chart. The tool does not estimate or change it; every row is simply a slice of that input value.
2. Applying simple percentage math
For each row, the calculator uses:
Load at X% ≈ 1RM × (X ÷ 100)
So if your 1RM is 315 lb and you look at 70%, the raw math lands around 220.5 lb before rounding. The same idea applies if you work in kilograms instead.
3. Rounding loads for real plates
To keep things practical, the raw result is rounded to a clean whole number in your chosen unit. That makes the table easier to read and closer to what you can actually load with typical plates in most gyms.
4. Why everything is still approximate
Even with neat math, your effective max shifts with fatigue, sleep, stress and injuries. Treat each row as a good starting point, then let warm-up sets, bar speed and coaching guidance tell you whether to nudge loads up, down or stay put.
If your program or rehab plan uses different loading rules, follow those first and treat this chart as a quick helper when you need to eyeball percentages on the fly.
References and further reading on 1RM and loading percentages
These resources discuss one-repetition maximum concepts and how %1RM is used in practice:
- Wikipedia — One-repetition maximum — overview of 1RM testing and its use for setting resistance-training intensities.
- Schoenfeld et al. — Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance — 2021 review of how different loading zones across the %1RM spectrum drive different adaptations.
- NSCA — Intensity or Resistance — explains how intensity expressed as %1RM ties into repetition ranges in strength programming.
Use the chart here as a fast helper, then lean on full programs, coaching input and your own feedback from the bar to fine-tune training loads.