How do I choose the percentage?

Strength 85–95%, hypertrophy 67–85%, endurance below 67% of 1RM.

The heaviest weight you can lift once. Estimate it with a dedicated 1RM calculator.

Training Weight Calculator

Calculate your training weight for a chosen percentage of your one-rep max (1RM). Helps program strength training.

One-rep max (1RM): 100 kg

Percentage of 1RM: 75 %

75.0 kg

Training weight

Training weight	75.0 kg
Estimated reps	10 reps

ℹ️ E.g. 80% 1RM ≈ 8 reps, 90% ≈ 4 reps. The rep estimate uses the Brzycki formula.

The training weight calculator tells you what load to use for a chosen percentage of your one-rep max (1RM). It helps you program strength training in the right intensity zones and estimates how many reps you can typically manage at that weight.

How the calculator works and what it’s for▾

How training weight is calculated

The training weight comes from multiplying your max by the chosen percentage: weight = 1RM × percentage. The rep estimate is based on the Brzycki formula, which links load to estimated reps.

For example, with a 100 kg max, an 80% training weight is 80 kg, at which you can typically manage about 8 reps.

What you enter and what you get

Enter your one-rep max in kilograms and the percentage of 1RM you want. The result is the training weight in kilograms and an estimate of the rep count.

That way you see both the load and the rep range it lands in at once.

Who it is for

It serves strength trainees and coaches who build programs on a percentage basis. It suits both strength blocks that use high percentages and hypertrophy work at mid-range loads.

It makes it easy to keep training consistent from week to week.

Reading your results

As a rule, about 80% of 1RM corresponds to roughly 8 reps and 90% to about 4 reps. These are estimates, since actual reps depend on the lift, technique and how you feel that day.

Update your 1RM regularly so your training weights stay in line with your progress.

🔄 Reviewed June 2026