Training weight · 1RM percentages
Training weight calculator – percentages of your max
Turn a programme's percentages into kilos and estimate your max from your reps. The calculator also shows rounding to the nearest 2.5 kg and the plates for each side of the bar.
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Percentage table of your max
Strength programmes are often given as percentages of the one-rep max (1RM). The percentage also roughly tells you how many reps typically succeed at that weight.
| % 1RM | Reps typically | Weight (1RM 120 kg) | Purpose |
|---|---|---|---|
| 95% | 2 | 114.0 kg | Maximal strength |
| 90% | 3–4 | 108.0 kg | Maximal strength |
| 85% | 5–6 | 102.0 kg | Strength |
| 80% | 7–8 | 96.0 kg | Strength and muscle |
| 75% | 9–10 | 90.0 kg | Muscle |
| 70% | 11–12 | 84.0 kg | Muscle |
| 60% | 15–20 | 72.0 kg | Endurance, technique |
| 50% | over 20 | 60.0 kg | Warm-up, recovery |
The rep figures are averages. Individual differences are large, and the exercise matters: a leg press typically allows more reps at the same percentage than a bench press.
Estimating your max without a max test
Testing a true max is demanding and needs a spotter, so everyday programmes work it out from a set. The two most common formulas give slightly different results, so the calculator shows both and their average.
Epley: 1RM = weight × (1 + reps / 30)
Brzycki: 1RM = weight × 36 / (37 − reps)
Example: 90 kg for six reps gives 108 kg by Epley and about 104.5 kg by Brzycki. The estimates are most accurate for 2–8 reps. A max calculated from sets of more than ten reps clearly overestimates the result, because fatigue doesn't progress linearly.
Example: a programme in percentages
The idea of a percentage-based programme is that the load scales to your own level. The same programme suits an 80 kg and a 180 kg max – only the kilos change. Below is a typical strength week at a 120 kg max.
| Day | Sets × reps | % 1RM | Weight |
|---|---|---|---|
| Heavy | 5 × 3 | 85% | 102.5 kg |
| Light | 4 × 8 | 65% | 77.5 kg |
| Medium | 5 × 5 | 75% | 90.0 kg |
The weights are rounded to the nearest 2.5 kg, because smaller plate pairs are rare in most gyms. Warm-up sets are typically built up in stages: just the bar, then about 40%, 55% and 70% of the working weight for a few reps.
Percentage of body weight
Another way to relate training weights is to compare them to your own body weight. That tells you more than the kilos alone, because the same 100 kg bench means a different thing for a 60 kg and a 100 kg lifter.
share of body weight = weight lifted / body weight × 100
For example, an 80 kg lifter who squats 120 kg is lifting 150% of their body weight. The same method works for every exercise, and you can do it directly on the percentage calculator's What percentage? tab.
Treat comparison figures as a rough guide. Body structure, range of motion, technique and training background affect the ratios so much that you shouldn't turn them into goals as such.
When your max improves
On a percentage programme it's worth updating your max every few months, otherwise the load falls behind your
progress. You can get the size of the improvement as a percentage with the
percentage change calculator: a max going from 110 kg to 120 kg is
(120 − 110) / 110 × 100 = 9.09%.
For a beginner, progress is fast and the percentages large; for an experienced lifter it's slower. A few per cent a year is a completely normal result for someone who's trained for a long time, and it shouldn't be compared to first-year figures.
Plates on the bar
When the calculator gives, say, 92.5 kg and the bar weighs 20 kg, you need
(92.5 − 20) / 2 = 36.25 kg per side. In practice you can't make that up with normal plates, so round to
92.5 kg: 35 kg per side gives 90 kg and 37.5 kg per side gives 95 kg. That's why the calculator always also shows the
weight rounded to the nearest 2.5 kg – the smallest plate pair in common use.
Percentage tables and max formulas are rough estimates, not coaching advice. Warm up carefully, use safety bars or a spotter on heavy sets, and don't train while ill or injured. If you have an injury or an underlying condition, discuss training with a healthcare professional.
The basics of training-weight calculation
A training weight is a percentage of your one-rep max. The max can be estimated from a set with the Epley or Brzycki formula.
Formulas and examples
Percentage of max
1RM × percentage / 100Example
75% of a 120 kg max: 90.0 kg.
Note
Round to 2.5 kg – the smallest common plate pair.
Plates per side
(weight − bar weight) / 2Example
92.5 kg and a 20 kg bar: 36.25 kg per side.
Note
In practice, round to the nearest possible plate combination.
Epley 1RM estimate
weight × (1 + reps / 30)Example
90 kg × 6 reps: 108 kg.
Note
Most accurate for 2–8 reps.
Brzycki 1RM estimate
weight × 36 / (37 − reps)Example
90 kg × 6 reps: ≈104.5 kg.
Note
Gives a slightly lower figure than Epley.
Concepts and classification
| 1RM | The one-rep max. |
|---|---|
| Working set | The programme's actual set, typically 60–90% of max. |
| Warm-up set | A rising set before the working sets, 40–70%. |
| Percentage of body weight | Weight lifted / body weight × 100. |
| 2.5 kg rounding | The smallest commonly available plate pair. |
Limitations of the calculator
- The reps per percentage vary between individuals and exercises.
- A max estimated from sets of more than 10 reps overestimates the result.
- The calculator does not programme training or assess technique.
- The formulas don't replace guidance from a coach or a healthcare professional.
How up to date the information is
When it was checked
Content and the figures used were checked on 12 August 2026.
Disclaimer
The calculator gives a mathematical result from the numbers you enter. It is not an official decision, an offer or professional advice. See the terms of use.
Topics
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Frequently asked questions about training weights
How do I work out 75% of my max?
Multiply the max by 0.75. 75% of a 120 kg max is 90 kg. The calculator also shows the weight rounded to 2.5 kg and the plates for each side of the bar.
How do I estimate my max without a max test?
Use the Epley formula weight × (1 + reps/30) or the Brzycki formula weight × 36 / (37 − reps). The estimates are most accurate for sets of 2–8 reps.
Why do the two formulas give different results?
They are derived from different data and weight the effect of reps slightly differently. The difference is typically a few per cent. The calculator shows both and the average so you can see the range.
How many reps can I do at 80%?
Typically 7–8 reps, but individual differences are large and the exercise matters a lot. Use the table as a starting point and adjust to your own experience.
Is the calculator suitable for beginners?
The calculator gives the kilos but doesn't programme your training. A beginner should focus on technique with lighter weights and seek coaching if needed before heavy max attempts.