1RM百分比计算器 — 公式

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

    • 计算示例

    Your bench press 1RM is 225 lbs. You want to train at 75%.

    1. Target weight = 225 * 0.75 = 168.75 lbs
    2. Rounded to nearest 5 = 170 lbs
    3. Estimated max reps at 75% = 30 * (0.25) / 0.75 = 10 reps