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One-rep max percentage chart
The NSCA training load chart: the share of your one-rep max you can lift for 1 to 12 reps, plus a weight table.
1 page, US Letter size, 29 KB. Free, no sign-up.
Sources: NSCA Training Load Chart. Checked October 2026.
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- Print at actual size (100%), not "fit to page", so the lines stay a usable size.
- It is laid out for US Letter paper and also fits A4.
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What is on this chart
Estimate your max: weight lifted / % for the reps. 8 reps at 160 lb: 160 / 0.80 = 200 lb. Pick a weight: 1RM x % for the reps you want.
| 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 | 230 |
| 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 |
Weights rounded to the nearest 5 lb. Use a spotter or safety arms on heavy sets.
