Your 1RM Training Percentages

Use your estimated one-rep max to see common percentage-based training weights. The table updates automatically every time you calculate your 1RM.

Calculate your 1RM to build your percentage chart.

Your 50%–100% training weights will appear here after you calculate your estimated 1RM.

Percentage-based training is a planning tool, not a guarantee. Exercise selection, fatigue, technique, training age, recovery, and individual programming can all affect the right working weight for a given session.

How to Use 1RM Percentages

Your estimated 1RM gives you a useful strength benchmark. Percentage-based training turns that benchmark into practical working weights you can use to plan warm-ups, volume work, heavier strength sets, and max-attempt preparation.

90%–100% of 1RM Very heavy work, low-rep strength work, and max-attempt preparation. These loads demand more recovery and should be used deliberately.

80%–89% of 1RM Heavy strength-focused training where the weight is challenging but still below a true maximum.

70%–79% of 1RM Moderate-to-heavy training that can support productive strength and volume work depending on sets and reps.

50%–69% of 1RM Lighter work that can be useful for warm-ups, technique, speed, recovery sessions, or higher-volume training.

What Is a One-Rep Max?

Your one-rep max, commonly called your 1RM, is the maximum amount of weight you can perform for one successful repetition of an exercise.

Knowing your estimated 1RM (e1RM) can help you understand your current strength level, compare progress over time, establish useful training targets, and calculate percentage-based working weights without testing your absolute maximum every workout.

How Is Your Estimated One Rep Max (1RM) Calculated?

This calculator uses the Brzycki formula to estimate your one-rep max from a completed set:

Estimated 1RM = Weight × (36 ÷ (37 − Reps))

For example, completing 225 lbs for 8 reps produces an estimated one-rep max of approximately 280 lbs.

A calculated 1RM is an estimate, not a guarantee of what you can successfully lift. Technique, fatigue, exercise selection, training experience, recovery, and other factors can affect actual performance.

Why Estimate Your One-Rep Max?

You don't have to attempt a maximum lift every time you want to measure strength. An estimated 1RM lets you use a normal working set to establish a useful strength benchmark.

As your weights and repetitions improve, comparing estimated one-rep maxes can provide another way to measure strength progress over time. Your 1RM can also serve as the starting point for percentage-based training, helping you turn a strength estimate into practical working weights.

What Is a 1RM Percentage Chart?

A 1RM percentage chart converts your estimated maximum into training weights at different percentages of that max. For example, if your estimated 1RM is 300 lbs, 80% is 240 lbs and 90% is 270 lbs.

Instead of doing the math yourself, the eFitLog calculator above automatically creates your 50%–100% training table every time you calculate a new estimated one-rep max.

Ready for the Next Step?

Know Your Max? Now Plan How to Approach It.

Estimating your 1RM tells you where your strength may be. eFitLog's Scientific 1RM Calculator takes the next step: enter the maximum weight you want to attempt and eFitLog creates a percentage-driven ramp-up of weights and reps leading toward your target.

Explore eFitLog's One-Rep Max (1RM) Tools

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Keep Building Your Strength Training Plan

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