Lifting Percentage Calculator (Percent of 1RM)
Enter your one-rep max and the smallest weight increment you can load.
Your numbers
Your results
Lifting Percentage Calculator (Percent of 1RM) by TheCalcTools
How the Lifting Percentage Calculator (Percent of 1RM) works
Strength programmes prescribe loads as a percentage of your one-rep max (1RM). Multiply the 1RM by the percentage and round to what you can load on the bar.
Rep ranges at each percentage are typical, not exact; they vary with the lift and your training. Many programmes use a training max of about 90% of the true 1RM.
The formula
Worked example
Using the default values shown in the calculator:
| One-rep max | 140 |
|---|---|
| Working percentage | 75 % |
| Round to the nearest | 2.5 |
- 75% of 140 is 105.00; load 105.0.
- Ladder: 85 / 97.5 / 112.5 / 120 / 125 / 132.5.
Result:
| Working weight | 105.0 |
|---|---|
| Exact weight | 105.00 |
| Percentages (60 / 70 / 80 / 85 / 90 / 95%) | 85 / 97.5 / 112.5 / 120 / 125 / 132.5 |
| Typical reps possible at this percentage | 8 to 12 |
Frequently asked questions
What percentage builds strength?
Heavy work at roughly 80% to 90% for low reps builds maximal strength; moderate loads for more reps build size.
Sources and further reading
Related calculators
More in Sports · All calculators
This calculator gives estimates for information only. Check important results independently before you rely on them. See our disclaimer.