Enter a one-rep maximum you already know to generate a table from 50% to 100%. This tool performs percentage arithmetic; it does not estimate a maximum from repetitions or prescribe a training programme.
| % | Weight |
|---|
How the calculation works
Training weight = entered maximum × percentage ÷ 100. With a 200 kg maximum, 70% is 140 kg, 80% is 160 kg and 90% is 180 kg. Percentages are dimensionless: the same calculation works when the input is in pounds.
| Percentage | From a 200 kg maximum | From a 440 lb maximum |
|---|---|---|
| 60% | 120 kg | 264 lb |
| 70% | 140 kg | 308 lb |
| 75% | 150 kg | 330 lb |
| 80% | 160 kg | 352 lb |
| 85% | 170 kg | 374 lb |
| 90% | 180 kg | 396 lb |
Exact weight versus a load you can put on the bar
Suppose your maximum is 182.5 kg and the target is 75%. The exact result is 136.875 kg, displayed as 136.9 kg in the calculator. If your available total-load increment is 2.5 kg, the nearest load is 137.5 kg. If a programme explicitly tells you to round down, that would instead be 135 kg. The tool’s decimal display is not automatic plate rounding.
The smallest plate on each side determines the total increment: two 1.25 kg plates increase the bar by 2.5 kg. Count the bar and any collars included in your recorded total. Do not mistake a load per side for the total barbell weight.
Use the right reference maximum
A squat maximum produces squat percentages; it should not be used for the bench press. Also check whether your programme means a tested maximum, an estimated maximum or a deliberately reduced “training max”. A correct percentage of the wrong reference number still gives the wrong working weight for that programme.
A percentage is not a repetition prediction
The table tells you the load, not how many repetitions you will complete. Fatigue, exercise, technique and the individual lifter affect performance. It does not determine sets, repetitions, rest periods or readiness for a maximal attempt. Use it to carry out your plan’s arithmetic.
Avoid these entry mistakes
Enter the full maximum in the unit selected at the top. A value of 200 with lb selected means 200 lb, not 200 kg. Keep an unrounded reference value when you can, and round the final load according to your equipment and programme. When you change units on this site, existing weight inputs are converted to preserve the physical load.
See rounding and calculation conventions or browse the other calculator guides.