Calculateur de Pourcentage du 1RM
Calculez les charges basées sur un pourcentage de votre 1RM.
Target Weight
170 lbs
Target Weight vs Your 1RM
Formule
## 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
Exemple Résolu
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
Questions Fréquentes
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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