Percentage Chart
Enter your max and get a table of training loads as percentages. The table can be printed or copied into your training log.
Build a chart
| %1RM | Load | Est. reps | Training zone |
|---|
How this calculator works
A percentage chart is what turns a program instruction – say, "5 sets of 3 at 85%" – into an actual load. The chart calculates each percentage of your max and can round the result to the nearest weight you can build from standard plates.
The rep estimates come from the same rep–load relationship that underpins the 1RM formulas, applied in reverse. Treat them as indicative: individual variation is large, and the same lifter will manage different rep counts at the same percentage in different exercises.
The training zone boundaries are not sharp lines. They are rough descriptions of what a given load tends to develop, not rules.
Frequently asked questions
What if I haven't tested my max?
Use the one-rep max calculator: enter a set you took close to failure and it will give you an estimate. That estimate works fine as the starting value for this chart.
How often should percentages be updated?
When the loads start to feel consistently too light or too heavy. Many programs re-estimate the max every 4–12 weeks.
Results are estimates and do not replace advice from a coach or healthcare professional.