Percentage of 1RM Rechner
Berechnen Sie working weights at any percentage of your 1RM. Get rounded weights und estimated rep ranges for training.
Target Weight
170 lbs
Target Weight vs Your 1RM
Formel
## How Percentage-Based Training Works ### Formula **Working Weight = 1RM x Target Percentage** Rounded to the nearest 5 lbs for practical plate loading. ### Common Percentages - **95%**: Heavy singles/doubles (1-2 reps) - **85%**: Strength work (3-5 reps) - **75%**: Hypertrophy (8-10 reps) - **65%**: Volume/endurance (12-15 reps) - **50%**: Speed work or warm-up
Lösungsbeispiel
Your bench press 1RM is 225 lbs. You want to train at 75%.
- 01Target weight = 225 * 0.75 = 168.75 lbs
- 02Rounded to nearest 5 = 170 lbs
- 03Estimated max reps at 75% = 30 * (0.25) / 0.75 = 10 reps
Häufig Gestellte Fragen
Why round to the nearest 5 lbs?
Standard barbell plates come in 2.5, 5, 10, 25, 35, and 45 lb increments. The smallest increment per side is 2.5 lbs, making 5 lbs the minimum change.
How often should I retest my 1RM?
Every 8-12 weeks, or when your current weights feel significantly easier than expected. You can also use rep PRs to estimate a new 1RM.
Are these percentages exact?
They are guidelines. Individual variation means some people can do more or fewer reps at a given percentage. Use RPE alongside percentages for fine-tuning.
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