One-rep max percentage chart

By TalkGym editors · Updated Oct 17, 2026 · Our formulas

How much you can lift for a given number of reps, as a percentage of your one-rep max (1RM). Use it both ways: to estimate your max from a set, or to pick a training weight.

The chart

Reps	% of 1RM
1	100%
2	95%
3	93%
4	90%
5	87%
6	85%
7	83%
8	80%
9	77%
10	75%
12	70%

Two ways to use it

Estimate your max. Divide the weight you lifted by the percentage for the reps you did. 8 reps at 160 lb: 160 / 0.80 = 200 lb estimated 1RM. This is the NSCA's own example.

Pick a training weight. Multiply your 1RM by the percentage for the reps you want. With a 200 lb max, a set of 5 is about 200 x 0.87 = 174 lb.

Weights at each percentage

1RM	95%	90%	85%	80%	75%	70%
100 lb	95	90	85	80	75	70
125 lb	120	110	105	100	95	90
150 lb	140	135	130	120	110	105
175 lb	165	160	150	140	130	120
200 lb	190	180	170	160	150	140
225 lb	215	200	190	180	170	160
250 lb	240	225	210	200	190	175
275 lb	260	250	235	220	205	190
300 lb	285	270	255	240	225	210
325 lb	310	290	275	260	245	225
350 lb	330	315	300	280	260	245
375 lb	355	340	320	300	280	260
400 lb	380	360	340	320	300	280
425 lb	405	380	360	340	320	300
450 lb	430	405	380	360	340	315
475 lb	450	430	405	380	355	330
500 lb	475	450	425	400	375	350