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.