The classic weight lifting percentage chart: what percentage of your one-rep max to use for strength, hypertrophy, endurance, and speed work — and how many reps are typically possible at each load. Add your 1RM and the chart computes your exact training weights.
| % of 1RM | Weight (lb) | Typical reps | Training use |
|---|---|---|---|
| 95% | — | 2 | Max strength |
| 90% | — | 3–4 | Strength |
| 85% | — | 5–6 | Strength |
| 80% | — | 7–8 | Strength–hypertrophy |
| 75% | — | 9–10 | Hypertrophy |
| 70% | — | 11–12 | Hypertrophy |
| 65% | — | 13–15 | Hypertrophy–endurance |
| 60% | — | 16–20 | Endurance / technique |
| 55% | — | 20+ | Speed work |
| 50% | — | 25+ | Warm-up |
Rep counts at each percentage are population averages (NSCA/Epley lineage) — your own rep maxes may sit a rep or two either side, and vary by lift. Enter a 1RM above to fill the weight column.
Don't know your max? Estimate it with the 1RM calculator or from a submaximal set with the RPE calculator. More free tools →
Programs prescribe loads as a percentage of 1RM so the same template scales to any lifter. As a rule of thumb: 85–95% for 1–6 reps builds maximal strength, 65–80% for 6–15 reps drives hypertrophy, 50–60% serves speed work, technique practice, and warm-ups.
Pick the goal, read the row, load the bar. If a prescribed set feels far easier or harder than the "typical reps" column suggests, your 1RM number is stale — re-estimate it from a recent hard set rather than grinding mismatched percentages.
NutriMind re-estimates your 1RM from every set you log and adjusts your training weights automatically — no stale chart math — and pairs it with AI nutrition coaching so your eating supports the loading.
How do I use a %1RM chart?
Take your one-rep max for a lift (tested or estimated), multiply it by the percentage your program calls for, and load that weight. Example: a 300 lb squat 1RM at 75% = 225 lb, good for sets of roughly 9–10 reps. This page does the multiplication for you once you enter a 1RM.
Why can I do more (or fewer) reps at a percentage than the chart says?
The reps column is a population average, and individuals vary with muscle fiber makeup, training history, and the lift itself. Most people get MORE reps at a given percentage on lower-body lifts (leg press, squat) and FEWER on upper-body isolation work. Treat the chart as a starting point and adjust to your own rep maxes per lift.
What percentage of my 1RM should I lift for muscle growth?
Most hypertrophy work lives at 65–80% of 1RM — roughly 6 to 15 hard reps per set. Lighter loads can still grow muscle if sets approach failure, but 65–80% hits the sweet spot of enough tension with manageable fatigue for most lifters.
Should I use a tested or estimated 1RM for the chart?
An estimated 1RM from a recent hard set of 2–8 reps is usually BETTER for programming — it reflects your current strength without the fatigue and risk of a max-out session. Only competition lifters really need tested maxes. Use the "From a set" mode above, or the full 1RM calculator.
Do percentages work for dumbbell and machine exercises?
The chart is most reliable for compound barbell lifts. Dumbbell and machine exercises follow the same trend but with flatter curves and bigger individual variation — and dumbbells jump in fixed increments, so you often can't load an exact percentage anyway. For those, RPE-based loading is usually more practical.