1RM Percentage Chart

Workouts here write barbell loads as a percentage of your one-rep max — for example 5 × 3 @ 80%. Find your 1RM in the left column and read across. All numbers are in kg, rounded to plate-friendly 2.5 kg steps.

1RM	95%	90%	85%	80%	75%	70%	65%	60%	55%	50%
40	37.5	35	35	32.5	30	27.5	25	25	22.5	20
50	47.5	45	42.5	40	37.5	35	32.5	30	27.5	25
60	57.5	55	50	47.5	45	42.5	40	35	32.5	30
70	67.5	62.5	60	55	52.5	50	45	42.5	37.5	35
80	75	72.5	67.5	65	60	55	52.5	47.5	45	40
90	85	80	77.5	72.5	67.5	62.5	57.5	55	50	45
100	95	90	85	80	75	70	65	60	55	50
110	105	100	92.5	87.5	82.5	77.5	72.5	65	60	55
120	115	107.5	102.5	95	90	85	77.5	72.5	65	60
130	122.5	117.5	110	105	97.5	90	85	77.5	72.5	65
140	132.5	125	120	112.5	105	97.5	90	85	77.5	70
150	142.5	135	127.5	120	112.5	105	97.5	90	82.5	75
160	152.5	145	135	127.5	120	112.5	105	95	87.5	80
170	162.5	152.5	145	135	127.5	120	110	102.5	92.5	85
180	170	162.5	152.5	145	135	125	117.5	107.5	100	90
190	180	170	162.5	152.5	142.5	132.5	122.5	115	105	95
200	190	180	170	160	150	140	130	120	110	100

Don't know your 1RM? Estimate it

You don't need to test a true max. Take a weight you can lift cleanly for a few reps and use the Epley formula: 1RM ≈ weight × (1 + reps ÷ 30). For example, 5 clean reps at 80 kg ≈ 80 × 1.17 ≈ 93 kg. Estimates from sets of 3–6 reps are the most accurate; beyond 10 reps they drift optimistic.

Which percentage does what

85–95% — heavy strength work: sets of 1–3 reps, full rest.
75–85% — the classic strength zone: sets of 3–6 reps. Most main lifts here live in this range.
65–75% — volume and technique: sets of 6–10 reps, or olympic lifts done for speed.
50–65% — barbell conditioning and warm-up sets: the weight should move fast.

If the percentage feels wrong on a given day, trust the rep quality over the math — grind reps mean go lighter. More terms are explained in the WOD glossary.

See today's workout