Percentage of 1RM calculator
Enter your max and get the weight at 50% to 100%, rounded to the plates you actually have. In kg or lb.
Your max
Rounded to the nearest 2.5 kg
- 100%150
- 95%142.5
- 90%135
- 85%127.5
- 80%120
- 75%112.5
- 70%105
- 65%97.5
- 60%90
- 55%82.5
- 50%75
Using percentages in training
Percentage-based programs prescribe weights as a share of your max, so the load scales as you get stronger. Heavier work for low reps is typically prescribed around 85% to 95%, while sets of 6 to 12 reps usually sit around 65% to 80%. These ranges are general guidance, not rules.
Many programs use a training max, a number a bit below your true max, instead of a real 1RM. Enter whichever your program is built on.
Rounding matters in practice: you can't load 142.3 kg. Pick the smallest jump your plates allow and the table rounds every weight to it.
Stop doing the maths before every set.
In Pushit, a percentage of your max is worked out for you before every workout, and it updates as your max does. Free on iOS and the web.
Questions people ask
Multiply your max by the percentage as a decimal. 80% of a 150 kg max is 150 × 0.80 = 120 kg. This calculator shows every percentage from 50% to 100% at once.
As general guidance, heavy low-rep strength work is often around 85% to 95%, and moderate-rep work for size is often around 65% to 80%. The right number depends on your program and how you recover.
A training max is a working number, usually a little below your true 1RM, that a program uses to calculate its percentages. It keeps the work manageable and leaves room to progress.