Lifting Percentages Calculator
Turn a one-rep max into the working weights for every common training percentage, from 50% warm-ups to 95% singles.
What 70%, 80% and 90% of your max actually weigh.
How the lifting percentages calculator works
Strength programmes prescribe loads as percentages of a one-rep max: 70–80% for sets of five to eight, 85–90% for triples, 95% for heavy singles. Multiply your max by the percentage and round to the plates you have — the calculator shows the exact figure; round down, not up.
If you do not know your true max, estimate it from a rep test with the one-rep-max calculator and use a slightly conservative figure; programmes usually run off a "training max" of 90% of the real one.
Formula: load = 1RM × percentage
Worked examples
| Inputs | Load at your percentage | Note |
|---|---|---|
| 100 kg max at 85% | 85 | 85 kg |
| 140 kg max at 80% | 112 | 112 kg |
| 225 lb max at 75% | 168.8 | 168.8 lb — load 165 |
FAQFrequently asked questions
How many reps go with each percentage?
Rough rule: 95% ≈ 1–2 reps, 90% ≈ 3–4, 85% ≈ 5–6, 80% ≈ 7–8, 75% ≈ 10, 70% ≈ 12. Individuals vary, especially between upper and lower body.
Should I round up or down?
Down, to the nearest load you can build with your plates. Percentages are a guide; the reps and bar speed tell you whether the weight is right.
What is a training max?
A deliberately conservative max — usually 90% of the true one — that programmes such as 5/3/1 use so that every prescribed set is achievable on an ordinary day.
What if I have never tested a one-rep max?
Estimate it from a set to near-failure with the one-rep-max calculator (Epley or Brzycki) and treat that estimate as your training max.
Where these figures come from
- Riegel PS, "Athletic records and human endurance", American Scientist 1981 — T2 = T1 × (D2 ÷ D1)^1.06
- Cooper KH, "A means of assessing maximal oxygen intake", JAMA 1968 — the 12-minute run test
- Ainsworth BE et al., Compendium of Physical Activities (2024 update) — MET values by activity
- OpenPowerlifting — DOTS coefficients (Tim Konertz, 2019) — the DOTS polynomial used for scoring
- Naismith's rule (1892) as used by UK and Australian walking bodies — 1 hour per 5 km plus 1 hour per 600 m of ascent
- American College of Sports Medicine — exercize-science guidelines
Last checked: September 2026. Formulas are fixed by their published sources; the MET values come from the Compendium of Physical Activities.