1RM Percentage Chart
Enter your one-rep max and instantly get working weights for every percentage from 40% to 100% — the numbers coaches write on the whiteboard.
100%140
95%133
92.5%129.5
90%126
87.5%122.5
85%119
82.5%115.5
80%112
75%105
70%98
65%91
60%84
55%77
50%70
45%63
40%56
Formula
working weight = 1RM × percentageHow to use the 1RM Percentage Chart
- 1Enter your one-rep max
- 2Choose kg or lb
- 3Read working weights across the whole percentage chart
Frequently Asked Questions
What percentage should I train at?
Strength blocks live at 80–95%, hypertrophy at 65–80%, technique and speed work at 50–70%. Most programs mix all three.
Should I round to the nearest plate?
Yes — round to the nearest 2.5 kg / 5 lb. Tiny differences don't matter; consistency does.