I have been coaching strength training for over fifteen years, and if there is one tool I wish every lifter would laminate and hang on their gym wall, it is a well-designed one rep max chart. These charts take the guesswork out of percentage-based training. They tell you exactly what weight to use for any rep target, from heavy singles to high-volume hypertrophy work. In this guide, I will provide you with the most accurate and practical one rep max charts for strength training available anywhere. You will learn how to read them, how to use them for programming, and how to customize them for your own lifts. I will also include printable versions and show you how to create your own.
A one rep max chart is a table that converts your estimated or tested 1RM into working weights across different rep ranges and percentages. It is essentially a cheat sheet for percentage-based training. Instead of doing math before every set, you look at the chart, find your 1RM, and see the recommended weight for 5 reps, 8 reps, 10 reps, and so on.
Why coaches love them:
Save time (no calculator needed on the gym floor)
Reduce mental fatigue during training
Provide a clear visual of progress zones
Help beginners understand intensity levels
Can be printed and kept in a workout log
Why lifters need them:
Eliminate guesswork
Ensure you are training at the right intensity for your goal
Prevent ego lifting (the chart tells you the weight, not your mood)
Make progressive overload systematic
Before we get to the charts themselves, you need to understand the underlying relationship. Decades of research have shown that a given percentage of your 1RM corresponds to a predictable maximum number of reps you can perform. This is the “rep-max” relationship.
Standard rep-percentage table:
% of 1RM
Max Reps Possible (Approx.)
100%
1
95%
2
93%
3
90%
4
87%
5
85%
6
83%
7
80%
8
77%
9
75%
10
70%
12
65%
15
60%
20
These numbers are averages. Individual variation exists, but they are accurate enough for programming. When you see a chart telling you that 75% of 1RM is roughly 10 reps, this is where that comes from.
Here is the most practical chart I have used with hundreds of clients. It shows working weights for 1RMs from 50 lbs to 800 lbs. Find your 1RM in the left column, then read across to see weights for each rep target.
1RM
1 rep
2 reps
3 reps
4 reps
5 reps
6 reps
8 reps
10 reps
12 reps
50
50
48
46
44
43
41
38
35
32
75
75
71
69
66
64
62
57
53
49
100
100
95
92
88
85
82
76
70
65
125
125
119
115
110
106
103
95
88
81
150
150
143
138
132
128
124
114
105
98
175
175
166
161
154
149
144
133
123
114
200
200
190
184
176
170
164
152
140
130
225
225
214
207
198
191
185
171
158
146
250
250
238
230
220
213
205
190
175
163
275
275
261
253
242
234
226
209
193
179
300
300
285
276
264
255
246
228
210
195
325
325
309
299
286
276
267
247
228
211
350
350
333
322
308
298
287
266
245
228
375
375
356
345
330
319
308
285
263
244
400
400
380
368
352
340
328
304
280
260
425
425
404
391
374
361
349
323
298
276
450
450
428
414
396
383
369
342
315
293
475
475
451
437
418
404
390
361
333
309
500
500
475
460
440
425
410
380
350
325
550
550
523
506
484
468
451
418
385
358
600
600
570
552
528
510
492
456
420
390
650
650
618
598
572
553
533
494
455
423
700
700
665
644
616
595
574
532
490
455
750
750
713
690
660
638
615
570
525
488
800
800
760
736
704
680
656
608
560
520
How to read this chart: Find your 1RM in the first column. For example, if your squat 1RM is 300 lbs, look at the 300 row. To do 5 reps, use 255 lbs. To do 8 reps, use 228 lbs. To do 10 reps, use 210 lbs. This chart assumes the Epley formula, which is the most common.
If your exact 1RM is not on the chart above, use this percentage-based chart. Multiply your 1RM by the percentage in the left column.
% of 1RM
Reps
Use For
95%
2-3
Peaking, heavy doubles
90%
4-5
Strength focus
85%
5-6
Strength-hypertrophy
80%
6-8
Hypertrophy
75%
8-10
Hypertrophy (sweet spot)
70%
10-12
Volume accumulation
65%
12-15
Muscular endurance
60%
15-20
Recovery, deload
55%
20+
Technique, warm-up
Example: Your 1RM = 315 lbs. For a hypertrophy set at 75%, calculate 315 × 0.75 = 236 lbs (use 235 lbs). For a strength set at 85%, 315 × 0.85 = 268 lbs (use 270 lbs).
Remember that your training max should be 90% of your true 1RM for daily programming. Here is a chart based on training max instead of true max. This is what I actually use with clients.
True 1RM
Training Max (90%)
5 reps (80% of TM)
8 reps (70% of TM)
10 reps (65% of TM)
200
180
144
126
117
225
202
162
141
131
250
225
180
158
146
275
248
198
174
161
300
270
216
189
176
325
293
234
205
190
350
315
252
221
205
375
338
270
237
220
400
360
288
252
234
425
383
306
268
249
450
405
324
284
263
475
428
342
300
278
500
450
360
315
293
This chart is safer because it builds in a recovery buffer. Use these numbers for your daily workouts, not the true 1RM numbers.
You do not need to rely on pre-made charts. You can create your own in 5 minutes using a spreadsheet or even a notebook.
Formula method (Epley):
For any given rep target (R), the weight you can lift for that many reps is approximately:
Weight for R reps = 1RM / (1 + 0.0333 × R)
Example: 1RM = 300 lbs. For 8 reps: 300 / (1 + 0.2664) = 300 / 1.2664 = 237 lbs. That matches the chart.
Spreadsheet method (Google Sheets or Excel):
In cell A1, enter your 1RM.
In column B, enter rep targets (1,2,3,4,5,6,8,10,12).
In column C, enter formula: =$A$1/(1+0.0333*B1)
Drag down. Round to nearest 5 lbs.
Printable logbook method:
Write your 1RM at the top of a page. Below, create a table:
Reps
Weight (approx)
Actual weight used
Date
1
(your 1RM)
2
(95% of 1RM)
3
(92% of 1RM)
5
(85% of 1RM)
8
(76% of 1RM)
10
(70% of 1RM)
Leave space to fill in actual weights used each session. Over time, you will see if the chart matches your performance.
Why do manual math when online calculators can generate custom charts instantly? Here are my top recommendations:
1 Rep Max Calculator – Enter weight and reps, get estimated 1RM and a full rep chart from 1 to 12 reps. Perfect for custom chart generation.
One Rep Max Calculator 1RM – Includes a “printable chart” feature. Enter your 1RM, and it generates a PDF you can take to the gym.
Vorici Calculator – Useful for advanced charts that include RPE and RIR columns.
For mental recovery and off-day planning, my athletes enjoy the Headcanon Generator for training personas, the Character Headcanon Generator for team challenges, and the Minecraft Circle Generator for rest-day creativity. For fitness content creators, the LinkedIn Ad Image Checker ensures professional media. But for one rep max charts, the first three links are essential.
Your goal is to spend most of your time in the 65-80% range, which corresponds to 8-15 reps. Use the chart to find the weight for 10 reps, then perform 3-5 sets. When you can complete all reps, increase the weight by 5% next week.
Example (1RM = 300 lbs):
Chart shows 10 reps = 210 lbs. Start with 3×10 at 210. After 2 weeks, increase to 220 lbs for 3×8-10. Progressive overload is built into the chart.
Spend time in the 80-90% range, which corresponds to 3-6 reps. Use the chart for 5 reps (85% of 1RM). Perform 4-5 sets of 5 reps. Rest 2-3 minutes between sets.
Example (1RM = 400 lbs deadlift):
Chart shows 5 reps = 340 lbs. Do 5×5 at 340. After 4 weeks, retest 1RM. New 1RM likely 415-425. Update chart.
Work in the 90-95% range for 1-3 reps. Use the chart for 2 reps (95% of 1RM) or 3 reps (92% of 1RM). Very low volume (3-5 total reps per session). Rest 3-5 minutes.
Example (1RM = 500 lbs squat):
Chart shows 2 reps = 475 lbs. Do 3×2 at 475. Taper volume in the final week. Hit a new max on meet day.
Use 50-60% of 1RM for 10-15 reps. The chart shows 15 reps at 65% – go even lighter. 50% of 1RM is easy math: just half your max.
“Maria” was a 29-year-old intermediate lifter stuck at a 225 lb bench press for 8 months. She was training randomly, often attempting 185 for 5 reps (which was too heavy for her form). I introduced her to a one rep max chart.
Step 1: Accurate 1RM estimate.
She performed 165×8 with good form. Brzycki: 165 × 1.241 = 205 lbs. Her true max was likely 205, not 225. That explained the plateau.
Step 2: Created a chart based on 205 lbs 1RM.
5 reps (85%) = 174 lbs
8 reps (76%) = 156 lbs
10 reps (70%) = 144 lbs
Step 3: 8-week program using chart percentages.
Weeks 1-4: 4×8 at 156 lbs (76%)
Weeks 5-8: 5×5 at 174 lbs (85%)
Deload week at 120 lbs
Step 4: Retest.
After 8 weeks, she performed 175×8 → new 1RM = 217 lbs (Brzycki). She added 12 lbs to her estimated max without ever benching over 175 lbs. The chart kept her honest and consistent.
The chart above shows weights for true 1RM. But you should not train at those percentages every day. Use a training max (90% of true 1RM) for daily charts. I provided that chart earlier.
Your squat 1RM chart is different from your bench 1RM chart. Do not mix them. Create separate charts for each lift. The percentages are the same, but the absolute numbers differ.
Your 1RM changes. Update your chart every 4-6 weeks. Using an outdated chart means you are either undertraining (if you got stronger) or overtraining (if you got weaker).
If the chart says 156 lbs, do not round up to 160 lbs. Those 4 lbs matter over multiple sets and weeks. Round down to the nearest 5 lbs if you must, but preferably use micro-plates or the exact weight.
Here is a blank template you can print and fill in for your own lifts.
Lift: _______________
Date: _______________
Tested/Estimated 1RM: _______________ lbs
Training Max (90%): _______________ lbs
Reps
% of TM
Weight (lbs)
Actual
Notes
1
90%
_____
2
95%
_____
3
92%
_____
4
90%
_____
5
85%
_____
6
82%
_____
8
76%
_____
10
70%
_____
12
65%
_____
Keep this in your gym bag. Update it every 4 weeks.
A: The most accurate chart is one based on the Epley formula for 3-10 reps, or the Brzycki formula for higher reps (8-12). The charts I provided use Epley, which is the most validated across multiple studies.
A: Test it. If your chart says you should be able to lift 200 lbs for 8 reps, try it. If you can only do 6 reps, your 1RM is lower than estimated. If you can do 10 reps, your 1RM is higher. Adjust accordingly.
A: Yes, the percentages are the same. But the absolute numbers differ because your 1RM differs per exercise. Create a separate chart for squat, bench, deadlift, overhead press, and rows.
A: For daily programming, use training max (90% of true 1RM). For peaking or competition planning, use true 1RM. I provided both charts.
A: Every 4-6 weeks, after a deload week. Re-estimate your 1RM using an 8-rep test, then create a new chart.
A: Use the percentage-based chart. Multiply your 1RM by the percentage for your target reps. Or use an online calculator to generate a custom chart.
A: Yes, but beginners should use the training max chart (90% of true 1RM) and stay in the 65-75% range (8-12 reps) for the first 6 months. Do not attempt weights above 85% until form is solid.
A: Yes, but you need to add your bodyweight. For example, if you weigh 180 lbs and can do 8 pull-ups, your “1RM” is the total weight (bodyweight + external) you could do for one rep. Use the chart with that total weight. Then subtract bodyweight to find external weight.
I have been using one rep max charts for over a decade. They are the single most practical tool in my coaching arsenal. When a client asks, “How much should I lift today?” I point to the chart. When they say, “I feel weak,” I ask, “Did you follow the chart?” When they PR, I update the chart.
The chart removes emotion from lifting. It does not care if you are tired, happy, or stressed. It gives you a number. You lift that number. You repeat. You progress.
Print the charts in this guide. Laminate them. Put them in your gym bag. Use them every workout. And watch your strength climb predictably, safely, and steadily.
Now go chart your course.