1RM Percentage Chart

% of 1RM	Weight	Reps possible	Training focus
100%	120 kg	~1	Max strength
95%	115 kg	~2	Max strength
90%	107.5 kg	~3	Max strength
85%	102.5 kg	~5	Strength
80%	95 kg	~7	Strength
75%	90 kg	~9	Strength / hypertrophy
70%	85 kg	~11	Hypertrophy
65%	77.5 kg	~13	Hypertrophy
60%	72.5 kg	~16	Hypertrophy / endurance
55%	65 kg	~20	Endurance
50%	60 kg	~24	Endurance
40%	47.5 kg	~30	Endurance / technique
30%	35 kg	30+	Warm-up / technique

% of 1RM

Weight

Reps possible

Training focus

100%

120 kg

Max strength

95%

115 kg

Max strength

90%

107.5 kg

Max strength

85%

102.5 kg

Strength

80%

95 kg

Strength

75%

90 kg

Strength / hypertrophy

70%

85 kg

~11

Hypertrophy

65%

77.5 kg

~13

Hypertrophy

60%

72.5 kg

~16

Hypertrophy / endurance

55%

65 kg

~20

Endurance

50%

60 kg

~24

Endurance

40%

47.5 kg

~30

Endurance / technique

30%

35 kg

30+

Warm-up / technique

How to read the chart#

Each row converts a percentage of your one rep max into an actual weight, the number of reps most lifters can manage there, and what that zone trains. The “Loadable” setting rounds every weight to something you can actually put on a bar (nearest 2.5 kg or 5 lbs).

The reps column is a guideline, not a law — rep ability at a given percentage varies by exercise and lifter. Big compound lifts like squats typically allow a rep or two more at the same percentage than pressing movements.

Training zones at a glance#

85–100% — maximal strength. Sets of 1–5 reps, long rests. The zone where powerlifting programs peak.
70–85% — strength and muscle. Sets of 5–10 reps: the bread and butter of most programs.
60–75% — hypertrophy. Sets of 8–15 reps with controlled tempo accumulate volume without beating you up.
30–60% — endurance, technique, and warm-ups. Light enough to move fast and practice positions.

Do not know your max? Estimate it from any recent hard set with the one rep max calculator — it feeds this chart directly.

Frequently asked questions#

What percentage of my 1RM should I lift?

It depends on the goal: 85–100% for max strength (1–5 reps), 70–85% for strength and muscle (5–10 reps), 60–75% for hypertrophy (8–15 reps), and 30–60% for endurance, technique, and warm-ups. Most training happens between 65% and 85%.

How many reps can I do at 80% of 1RM?

Most lifters manage around 7–8 reps at 80% of their one-rep max, though it varies by exercise and individual. Larger compound lifts tend to allow slightly more reps at a given percentage than isolation work.

Why do programs prescribe percentages instead of weights?

Percentages scale to the lifter. A program written as 5×5 at 75% works whether your squat max is 100 kg or 250 kg, and it stays correct as your max goes up. That is why percentage tables like this one are the backbone of most strength programs.