Free coaching tool · updated 2026-10-16
Percentage of 1RM chart
A percentage chart turns one max into the loads for a whole program. Enter a 1RM in kg and read the load at each percentage.
Load = 1RM × percentage ÷ 100, rounded to the nearest step you can put on the bar.
Example: with a 140 kg 1RM, 80% is 112 kg. Rounded to 2.5 kg steps, that is 112.5 kg.
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Percentage of 1RM load chart
Loads from 60 to 100% of 1RM in kilograms, rounded to 2.5 kg plates.
| % of 1RM | Load |
|---|---|
| 50% | 70 kg |
| 55% | 77.5 kg |
| 60% | 85 kg |
| 65% | 90 kg |
| 70% | 97.5 kg |
| 75% | 105 kg |
| 80% | 112.5 kg |
| 85% | 120 kg |
| 90% | 125 kg |
| 95% | 132.5 kg |
| 100% | 140 kg |
The formula
Load = 1RM × % ÷ 100, rounded to the nearest 0.5, 1 or 2.5 kg
- Loads round to the nearest step, up or down. Use 2.5 kg with standard plates, and 1 kg or 0.5 kg with change plates.
- An old 1RM gives loads that are too light or too heavy. The RPE calculator estimates a current one from a recent set.
| % of 1RM | 60 kg | 100 kg | 140 kg | 180 kg | 220 kg |
|---|---|---|---|---|---|
| 50% | 30 | 50 | 70 | 90 | 110 |
| 55% | 32.5 | 55 | 77.5 | 100 | 120 |
| 60% | 35 | 60 | 85 | 107.5 | 132.5 |
| 65% | 40 | 65 | 90 | 117.5 | 142.5 |
| 70% | 42.5 | 70 | 97.5 | 125 | 155 |
| 75% | 45 | 75 | 105 | 135 | 165 |
| 80% | 47.5 | 80 | 112.5 | 145 | 175 |
| 85% | 50 | 85 | 120 | 152.5 | 187.5 |
| 90% | 55 | 90 | 125 | 162.5 | 197.5 |
| 95% | 57.5 | 95 | 132.5 | 170 | 210 |
| 100% | 60 | 100 | 140 | 180 | 220 |
Common questions
- Should I round training loads up or down?
- This chart rounds to the nearest step. Round down by hand if you want to stay on the safe side on a heavy day.
- What if I only know a 3RM or a 5RM?
- Use the RPE calculator. A 5RM is a set of 5 at RPE 10, which the chart puts at 86.3% of 1RM.
- Which percentages should I train at?
- That depends on the lift and the goal. Prilepin’s chart lists reps per set and total reps for zones from 70% to 90% and above.
Program in percentages in Strength Academy and each athlete sees their own load in kg, worked out from their 1RM. Percentage-based programming in the app