1RM Percentage Chart (weights for 1–12 reps)

Understanding the 1RM percentage chart — concept and principle

This chart turns your one-rep max into the weight you should be able to lift for 1 to 12 reps. Enter your 1RM and it lists the load for each rep target, which helps you plan sets such as 5 × 5 or 3 × 10 without guessing. It works in kg or lb.

Each step down the stairs trades weight for reps, using the inverse Epley formula.

How it is calculated

Weight for r reps = 1RM ÷ (1 + r ÷ 30)

This is the Epley equation solved for the weight instead of the 1RM. For one rep the chart shows the 1RM itself. The percentage of 1RM for any rep count is 100 ÷ (1 + r ÷ 30): about 90.9% for 3 reps, 85.7% for 5, 78.9% for 8, 75% for 10 and 71.4% for 12.

The principle

The Epley model assumes each additional rep you can perform corresponds to about 1/30 (3.3%) of your 1RM added to the load in the prediction. Turning the equation around tells you how heavy a load must be to allow exactly r reps to failure. Because the relationship is a smooth curve, the percentage drops quickly at first and more slowly at higher reps. Many traditional percentage tables used by coaches give similar values, around 85–87% for 5 reps and 75% for 10. The values are averages for trained lifters; people with more endurance-oriented muscles often manage more reps at a given percentage.

Worked example

Input: 1RM = 120 kg.
3 reps: 120 ÷ (1 + 3/30) = 120 ÷ 1.1 = 109.09 kg.
5 reps: 120 ÷ 1.1667 = 102.86 kg.
8 reps: 120 ÷ 1.2667 = 94.74 kg. 10 reps: 120 ÷ 1.3333 = 90 kg. 12 reps: 120 ÷ 1.4 = 85.71 kg.
Full chart: 1: 120 · 2: 112.5 · 3: 109.1 · 4: 105.9 · 5: 102.9 · 6: 100 · 7: 97.3 · 8: 94.7 · 9: 92.3 · 10: 90 · 11: 87.8 · 12: 85.7.

Each point is the calculator re-run with only “Your 1RM” changed; the gold point is the default example. Change the inputs above and this chart follows your numbers.

Your 1RM	3 reps (≈ 90%)
30	27.27
60	54.55
90	81.82
120	109.09
150	136.36
180	163.64
240	218.18

How to read the result

Each value is the load at which that rep count should be close to failure. For normal training, most programmes stop one to three reps short, so pick a slightly lighter weight or perform fewer reps than the chart shows. Strength work typically uses 1–5 reps (roughly 85% and above), and hypertrophy work often 6–12 reps (roughly 70–85%). Round to the plates you have available.

Common mistakes

Treating the chart weight as a target for every set, rather than as the maximum for that rep count.
Using a 1RM that is out of date or guessed.
Applying the same chart to every exercise; isolation and machine exercises often allow more reps at a given percentage.

Keep in mind: The chart reflects one equation and average responses, so your actual reps can differ by a few in either direction. Use safe technique and a spotter for heavy sets; consult a doctor first if you have health concerns.

Frequently asked questions

Why does 2 reps show 112.5 kg but 1 rep 120 kg?

At one rep the chart uses your true 1RM. The Epley curve itself would give 116.1 kg for one rep, so there is a small step between 1 and 2 reps.

What percentage should I use for 5 × 5?

Since 5 reps to failure is about 86%, five sets of five usually start around 75–80% of 1RM so all sets can be completed.

Does the chart apply to bodyweight exercises?

Only if you include your bodyweight in the load, which is difficult to do accurately, so it is better suited to barbell and dumbbell lifts.

Sources: Epley B. Poundage Chart. Boyd Epley Workout. Lincoln, NE: Body Enterprises; 1985.

Checked 8 Nov 2026. Published formulas cited on the page. For information only — not medical advice.

Your numbers