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.

Percentage of 1RM Calculator

Calculate working weights at various percentages of your one rep max for structured training programs.

Save

Your 1RM

lbs

Target Percentage

Target Weight

170 lbs

Estimated Max Reps10

95% 1RM215 lbs

70% 1RM160 lbs

Target Weight vs Your 1RM

View formula & how it works →

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

Example Calculation

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

Frequently Asked Questions

Learn More

Understanding Batting Average - A Complete Guide to Baseball's Key Stat

Learn how batting average is calculated, what makes a good average, and how it compares to modern baseball statistics like OBP and OPS.

Percentage of 1RM Calculator

How Percentage-Based Training Works

Formula

Common Percentages

Example Calculation

Frequently Asked Questions

Understanding Batting Average - A Complete Guide to Baseball's Key Stat

Related Calculators

One Rep Max Calculator

RPE to Weight Calculator

Progressive Overload Calculator