One Rep Max Chart

Find your training weights from your 1RM, see what percentage of your max each rep count is, or look up your estimated max without typing anything.

Percentages 30% to 100%
1 to 20 reps
Printable PDF

Percentage chart

50%–100%

Working weights from your 1RM (315 lb 1RM).

Percentage chart
%	Weight	Zone
100%	315 lb	Strength
95%	300 lb	Strength
90%	285 lb	Strength
85%	270 lb	Strength
80%	250 lb	Hypertrophy
75%	235 lb	Hypertrophy
70%	220 lb	Hypertrophy
65%	205 lb	Endurance
60%	190 lb	Endurance
55%	175 lb	Endurance
50%	160 lb	Endurance

Rounded to the nearest plate.

Reps as % of 1RM

Reps 1–20

How the load drops as reps go up.

Reps as percentage of 1RM
Reps	% of 1RM	Est. weight
1	100%	315 lb
2	94%	295 lb
3	92%	290 lb
4	89%	280 lb
5	87%	275 lb
6	84%	265 lb
7	82%	260 lb
8	80%	255 lb
9	78%	245 lb
10	76%	240 lb

Average of 7 published formulas.

Quick lookup grid

Matrix

Rep maxes for nearby 1RMs.

Rep maxes for nearby 1RMs (lb)
1RM	5R	8R	10R	12R
215	185	170	165	155
265	230	215	200	195
315	275	255	240	230
365	315	295	280	265
415	360	335	315	300

Download all charts (PDF)

Understanding training zones

Match your working weight to what you want to build. These are common guides, not strict rules.

Zone 185% – 100%

Max strength

Heavy singles, doubles and triples to build top-end strength.

Rep range1 – 6 reps

Zone 267% – 85%

Hypertrophy

Moderate loads for muscle growth, taken fairly close to failure.

Rep range6 – 12 reps

Zone 3Lighter loads

Power & speed

Lighter weights moved as fast as possible, stopping well before fatigue.

Rep range1 – 5 fast reps

Zone 4Below 67%

Endurance

Higher reps for muscular endurance, warm-ups and technique.

Rep range12+ reps

What is a one rep max chart?

A one rep max chart shows how much weight to use at each percentage of your max, and roughly how many reps you can do there. Enter your 1RM above to build a personal percentage chart, rounded to plates you can load. Don’t know your max? Use the 1RM calculator first, or find it in the lookup grid below.

Download the free one rep max charts (PDF)

How to read a one rep max chart

Every one rep max chart has the same three parts: a percentage of your max, the weight at that percentage, and roughly how many reps you can do with it. Find the goal you are training for, then read across to the weight. Our one rep max chart rounds every weight to plates you can load, and the 1 rep max chart PDF has the full rep max chart for 1 to 20 reps.

What percentage of my max is 5 reps?

On average, the heaviest weight you can lift for 5 reps is about 86.6% of your 1RM. For 8 reps it is about 80.2%, and for 10 reps about 76.4%. The table below shows every rep count from 1 to 20 under each formula we use, plus the average. This is the rep max table many programs are built on.

Reps to failure as a percentage of 1RM, by formula (our engine)
Reps	Epley	Brzycki	Lander	Lombardi	Mayhew et al.	O’Conner et al.	Wathan	Average
1	100	100	100	100	100	100	100	100.0
2	93.8	97.2	96.0	93.3	89.7	95.2	95.1	94.3
3	90.9	94.4	93.3	89.6	87.7	93.0	91.8	91.5
4	88.2	91.7	90.6	87.1	85.8	90.9	88.7	89.0
5	85.7	88.9	87.9	85.1	84.0	88.9	85.8	86.6
6	83.3	86.1	85.3	83.6	82.3	87.0	83.1	84.4
7	81.1	83.3	82.6	82.3	80.7	85.1	80.6	82.3
8	78.9	80.6	79.9	81.2	79.2	83.3	78.3	80.2
9	76.9	77.8	77.3	80.3	77.7	81.6	76.2	78.3
10	75.0	75.0	74.6	79.4	76.4	80.0	74.2	76.4
11	73.2	72.2	71.9	78.7	75.1	78.4	72.4	74.6
12	71.4	69.4	69.2	78.0	73.9	76.9	70.7	72.8
13	69.8	66.7	66.6	77.4	72.7	75.5	69.1	71.1
14	68.2	63.9	63.9	76.8	71.6	74.1	67.6	69.4
15	66.7	61.1	61.2	76.3	70.6	72.7	66.3	67.8
16	65.2	58.3	58.6	75.8	69.6	71.4	65.0	66.3
17	63.8	55.6	55.9	75.3	68.6	70.2	63.8	64.8
18	62.5	52.8	53.2	74.9	67.8	69.0	62.7	63.3
19	61.2	50.0	50.5	74.5	66.9	67.8	61.7	61.8
20	60.0	47.2	47.9	74.1	66.1	66.7	60.8	60.4

The formulas agree closely at low reps and drift apart as reps go up. By 15 or 20 reps the spread is large, which is why estimates from high-rep sets are rough. For comparison, the National Strength and Conditioning Association’s chart puts 5 reps at 87%, 8 reps at 80% and 10 reps at 75% of 1RM:

NSCA training load chart: max reps at each %1RM (source: NSCA)
Max reps	% of 1RM	Our engine average
1	100%	100.0%
2	95%	94.3%
3	93%	91.5%
4	90%	89.0%
5	87%	86.6%
6	85%	84.4%
7	83%	82.3%
8	80%	80.2%
9	77%	78.3%
10	75%	76.4%
12	70%	72.8%

One rep max percentage chart examples

Here is a projected max chart for a 315 lb max. Use it the same way with your own number in the tool above.

Training weights for a 315 lb max, rounded to 5 lb
% of 1RM	Weight	Reps (approx.)	Often used for
100%	315 lb	1	Max strength
95%	300 lb	~2	Max strength
90%	285 lb	~4	Max strength
85%	270 lb	~6	Strength
80%	250 lb	~8	Strength
75%	235 lb	~11	Hypertrophy
70%	220 lb	~14	Hypertrophy
65%	205 lb	~17	Size + endurance
60%	190 lb	~20	Size + endurance
55%	175 lb	20+	Warm-up
50%	160 lb	20+	Warm-up
45%	140 lb	20+	Warm-up
40%	125 lb	20+	Warm-up
35%	110 lb	20+	Warm-up
30%	95 lb	20+	Warm-up

And for a 140 kg max:

Training weights for a 140 kg max, rounded to 2.5 kg
% of 1RM	Weight	Reps (approx.)	Often used for
100%	140 kg	1	Max strength
95%	132.5 kg	~2	Max strength
90%	125 kg	~4	Max strength
85%	120 kg	~6	Strength
80%	112.5 kg	~8	Strength
75%	105 kg	~11	Hypertrophy
70%	97.5 kg	~14	Hypertrophy
65%	90 kg	~17	Size + endurance
60%	85 kg	~20	Size + endurance
55%	77.5 kg	20+	Warm-up
50%	70 kg	20+	Warm-up
45%	62.5 kg	20+	Warm-up
40%	55 kg	20+	Warm-up
35%	50 kg	20+	Warm-up
30%	42.5 kg	20+	Warm-up

Quick lookup: estimated 1RM for common sets

Find the weight you lifted on the left and the reps along the top. The number where they meet is your estimated 1RM (the average of 7 formulas). One grid like this answers thousands of “what’s my max if I lift X for Y reps” questions at once.

Pounds (135 to 405 lb)

Estimated 1RM (lb) for common sets: find your weight on the left and your reps along the top. Average of 7 formulas.
Weight lifted	1 rep	2 reps	3 reps	4 reps	5 reps	6 reps	8 reps	10 reps
135 lb	135	143	148	152	156	160	168	177
145 lb	145	154	158	163	167	172	181	190
155 lb	155	164	169	174	179	184	193	203
165 lb	165	175	180	185	191	196	206	216
175 lb	175	186	191	197	202	207	218	229
185 lb	185	196	202	208	214	219	231	242
195 lb	195	207	213	219	225	231	243	256
205 lb	205	217	224	230	237	243	256	269
215 lb	215	228	235	242	248	255	268	282
225 lb	225	239	246	253	260	267	281	295
235 lb	235	249	257	264	271	279	293	308
245 lb	245	260	268	275	283	290	306	321
255 lb	255	270	279	287	294	302	318	334
265 lb	265	281	290	298	306	314	330	347
275 lb	275	292	301	309	318	326	343	360
285 lb	285	302	312	320	329	338	355	373
295 lb	295	313	322	332	341	350	368	387
305 lb	305	324	333	343	352	362	380	400
315 lb	315	334	344	354	364	373	393	413
325 lb	325	345	355	365	375	385	405	426
335 lb	335	355	366	377	387	397	418	439
345 lb	345	366	377	388	398	409	430	452
355 lb	355	377	388	399	410	421	443	465
365 lb	365	387	399	410	422	433	455	478
375 lb	375	398	410	422	433	445	468	491
385 lb	385	408	421	433	445	456	480	505
395 lb	395	419	432	444	456	468	493	518
405 lb	405	430	443	455	468	480	505	531

Kilograms (60 to 180 kg)

Estimated 1RM (kg) for common sets: find your weight on the left and your reps along the top. Average of 7 formulas.
Weight lifted	1 rep	2 reps	3 reps	4 reps	5 reps	6 reps	8 reps	10 reps
60 kg	60	64	66	67	69	71	75	79
65 kg	65	69	71	73	75	77	81	85
70 kg	70	74	77	79	81	83	87	92
75 kg	75	80	82	84	87	89	94	98
80 kg	80	85	87	90	92	95	100	105
85 kg	85	90	93	96	98	101	106	111
90 kg	90	95	98	101	104	107	112	118
95 kg	95	101	104	107	110	113	118	124
100 kg	100	106	109	112	115	119	125	131
105 kg	105	111	115	118	121	124	131	138
110 kg	110	117	120	124	127	130	137	144
115 kg	115	122	126	129	133	136	143	151
120 kg	120	127	131	135	139	142	150	157
125 kg	125	133	137	141	144	148	156	164
130 kg	130	138	142	146	150	154	162	170
135 kg	135	143	148	152	156	160	168	177
140 kg	140	148	153	157	162	166	175	183
145 kg	145	154	158	163	167	172	181	190
150 kg	150	159	164	169	173	178	187	197
155 kg	155	164	169	174	179	184	193	203
160 kg	160	170	175	180	185	190	200	210
165 kg	165	175	180	185	191	196	206	216
170 kg	170	180	186	191	196	202	212	223
175 kg	175	186	191	197	202	207	218	229
180 kg	180	191	197	202	208	213	224	236

What are the training zones by percentage?

Different percentages suit different goals. These are common guides, not strict rules:

Max strength (about 90% to 100%): singles, doubles and triples. Heavy and tiring, so used sparingly.
Strength (about 80% to 90%): sets of about 3 to 6 reps. The heart of most strength programs.
Hypertrophy, or muscle building (about 65% to 80%): sets of about 6 to 12 reps.
Endurance and technique (below about 65%): higher reps, warm-ups and practice.

The American College of Sports Medicine suggests new lifters train with loads around an 8 to 12 rep max. For experienced lifters it suggests using a wide range of 1 to 12 reps over time, with more heavy work at 1 to 6 reps for strength. Power work, such as jumps and fast lifts, often uses lighter loads moved as fast as possible.

How do programs use percentages?

Most written programs say something like “3 sets of 5 at 80%”. You multiply your 1RM by 0.80 and round to the nearest plate. Some programs, like 5/3/1, use a “training max” that is a bit below your real max, so the weights stay manageable. Our chart tool rounds to 5 lb or 2.5 kg by default, and you can switch to smaller steps.

Why don’t percentages fit every day?

Your strength goes up and down with sleep, stress, food and fatigue. On a good day 80% feels light, on a bad day it feels heavy. Percentages ignore this. Many lifters now use RPE, a rating of how hard a set felt, to adjust the weight on the day. Try the RPE calculator to combine both approaches.

One rep max chart with percentages and rep max table

More tools

Wilks CalculatorWilks, Wilks 2020, DOTS and IPF GL points side by side.Open tool →DOTS CalculatorYour DOTS score for any bodyweight and total.Open tool →RPE CalculatorEstimate your max from RPE and find loads for any RPE.Open tool →Plate CalculatorWhich plates to put on each side of the bar.Open tool →Warm-Up CalculatorWarm-up sets up to your top set, with plates.Open tool →5/3/1 CalculatorA full 4-week 5/3/1 cycle from your maxes.Open tool →

Frequently asked questions

What percentage of my 1RM should I train at?

It depends on your goal. For strength, most work is done around 80% to 90% for 3 to 6 reps. For muscle growth, around 65% to 80% for 6 to 12 reps. New lifters do well with loads they can lift 8 to 12 times with good form.

How many reps can I do at 80% of my max?

About 8 on average. Our formula average gives 80.2% for 8 reps, and the NSCA chart lists 80% for 8 reps. Some people will get 6, others 10, depending on training and muscle make-up.

What is 5 reps as a percentage of max?

About 86.6% on average across our seven formulas. The NSCA chart lists 87%. So if you can lift 200 lb for 5 reps, your max is probably around 230 lb.

What is an 8 rep max percentage?

The weight you can lift for exactly 8 reps is about 80.2% of your one rep max using our formula average, or 80% on the NSCA chart.

Can I print the chart?

Yes. Build your chart with the tool above and press “Print this chart”, or download the free PDF with the full reps-to-percentage table and lookup grids.

Does this chart work for the bench, squat and deadlift?

Yes, the same percentages are used for all the main lifts. Research has found common formulas underestimate the deadlift, so deadlift reps at a given percentage may run slightly high.

Sources

National Strength and Conditioning Association. Training Load Chart. NSCA (PDF)
American College of Sports Medicine. Position stand: Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise. 2009;41(3):687-708. PubMed 19204579
LeSuer DA, McCormick JH, Mayhew JL, Wasserstein RL, Arnold MD. The accuracy of prediction equations for estimating 1-RM performance in the bench press, squat, and deadlift. Journal of Strength and Conditioning Research. 1997;11(4):211-213. Abstract
Reynolds JM, Gordon TJ, Robergs RA. Prediction of one repetition maximum strength from multiple repetition maximum testing and anthropometry. Journal of Strength and Conditioning Research. 2006;20(3):584-592. PubMed 16937972
Epley B. Poundage Chart. Boyd Epley Workout. Lincoln, NE: Body Enterprises; 1985.
Brzycki M. Strength testing: predicting a one-rep max from reps-to-fatigue. Journal of Physical Education, Recreation & Dance. 1993;64(1):88-90.
Lander J. Maximum based on reps. National Strength and Conditioning Association Journal. 1985;6(6):60-61.
Lombardi VP. Beginning Weight Training. Dubuque, IA: W.C. Brown; 1989.
Mayhew JL, Ball TE, Arnold MD, Bowen JC. Relative muscular endurance performance as a predictor of bench press strength in college men and women. Journal of Applied Sport Science Research. 1992;6(4):200-206.
O’Conner B, Simmons J, O’Shea P. Weight Training Today. St. Paul, MN: West Publishing; 1989.
Wathan D. Load assignment. In: Baechle TR, ed. Essentials of Strength Training and Conditioning. Champaign, IL: Human Kinetics; 1994:435-446.