Percentage Calculator
Turn your one-rep max into usable training weights. Enter your 1RM and see every percentage from 50% to 95%—rounded to realistic loads.
Use this after estimating your max with the 1RM calculator, or when programming sets at specific intensities.
Training Percentages
Tap a weight to load plates.| Percent | Weight |
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How It Works
- 1RM: Your estimated or tested one-rep max
- Percentages: Common training intensities from 50% (light) to 95% (heavy singles)
- Rounding: Weights are rounded to the nearest 5 lb or 2.5 kg for realistic loading
- Custom %: Add any percentage you need for your specific program
Example
If your squat 1RM is 400 lbs, an 80% working set would be 320 lbs. A lighter 65% set for volume work would be 260 lbs.
Use these numbers to plan your week: heavier percentages for intensity days, lighter for volume or recovery.
FAQ
It depends on your goal. Volume work typically uses 65–75%. Strength work uses 80–90%. Heavy singles and openers use 90–95%. Your program should specify intensities.
Round to the nearest loadable weight. If the math says 227.5 and you only have 5 lb plates, use 225 or 230. Precision matters less than consistency.
When you hit a new rep PR or complete a training cycle. If your estimated max goes up, recalculate percentages so your training stays appropriately challenging.