1RM / Percentages
Known max
Percentage Calculator
Start from a max you already trust. The table rounds each share to a load you can put on the bar. It does not estimate the max. For that, use the one-rep max calculator.
Enter a max above zero.
Loadable max
kg
Training weights
| Percent | Weight |
|---|
Strength work often sits around 80–90% of the max. Muscle-building sets often sit around 65–80%. Those are ranges, not a program. Round to the plates you own, then lift that weight.
Questions
Does this page estimate a one-rep max?
No. Enter a max you already know. The table turns that number into 100% down to 50%.
What if the percentage does not match a plate?
Round to the plates you own. The precise line shows the unrounded weight.