Find the exact weight for any percentage of your max, or work out your 1RM from a lift you already made.
| % of 1RM | Weight |
|---|
Percentage-based training programs — from basic strength blocks to structured systems like Wendler 5/3/1 — prescribe your working weight as a percentage of your one-rep max rather than a fixed number. This calculator works both ways: enter your 1RM to get a full lifting percentage chart, or enter a weight you already lifted along with the percentage it represented to back-calculate your 1RM.
If you already know your 1RM, switch to "1RM → Weight" mode and enter it — the table below will show your working weight at every common training percentage. If you only know a weight you lifted and roughly what percentage it was (from a program), switch to "Weight → 1RM" mode to calculate your max instead.
Train with 65-75% of your 1RM for 8-12 reps to build muscle.
Train in the 85-95% range, typically for low reps, to build absolute strength.
A training max (around 90% of your true 1RM) is usually safer and more sustainable for ongoing programs.
Every 4-6 weeks, or after completing a full training cycle, to stay accurate as you get stronger.