📋 Lifting Percentage Calculator
Many strength programs are written as percentages of your one-rep max. Enter your 1RM to get every working weight at once.
Training weights
How the Lifting Percentage Calculator works
Each percentage is multiplied by your 1RM and rounded to the plate step you choose. Approximate reps come from rearranging the Epley formula.
Weight = 1RM × Percentage
Approx. reps ≈ 30 × (1 ÷ Percentage − 1)
Step-by-step calculation
- 1Enter your one-rep max.
- 2Multiply by each percentage.
- 3Round to the nearest plate step.
Worked example
With a 100 kg 1RM, 80% is 80 kg — roughly 7–8 reps — and 70% is 70 kg, roughly 13 reps.
Lifting Percentage Calculator examples
| One rep max (kg or lb) | Training weights |
|---|---|
| 50 | 80% = 40 |
| 75 | 80% = 60 |
| 100 | 80% = 80 |
| 125 | 80% = 100 |
| 150 | 80% = 120 |
Other inputs kept at the calculator's default values. Results calculated by this calculator.
Why use a Lifting Percentage Calculator?
Get every working weight for percentage-based programs at once.
Important factors that can affect your results
- An inaccurate 1RM.
- Daily energy and recovery.
- Equipment plate sizes.
Frequently asked questions
Why round the weights?
Plates come in fixed sizes, so working weights are rounded to what you can actually load.
Are the rep numbers exact?
No. They are typical values; trained lifters often manage more or fewer.
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Last reviewed November 2026 · How we build and check our tools · Report a problem