1RM & Training Percentage Table
Calculate your one-rep max and get instant training percentages for programming.
Input
Estimated 1-Rep Max
116.7 kg
Training Percentage Table
| % | Weight | Reps | RPE |
|---|---|---|---|
| 50% | 58.3 kg | 12-15 | 5-6 |
| 60% | 70 kg | 10-12 | 6-7 |
| 65% | 75.8 kg | 8-10 | 7 |
| 70% | 81.7 kg | 6-8 | 7-8 |
| 75% | 87.5 kg | 5-6 | 8 |
| 80% | 93.3 kg | 4-5 | 8-9 |
| 85% | 99.2 kg | 3-4 | 9 |
| 90% | 105 kg | 2-3 | 9-10 |
| 95% | 110.8 kg | 1-2 | 10 |
| 100% | 116.7 kg | 1 | 10 |
Improves TDEE accuracy if known
Scientific Basis
Epley Formula (1985):
1RM = Weight × (1 + Reps/30)
Most accurate for 1-10 rep range. Validated in peer-reviewed research.
Brzycki Formula (1993):
1RM = Weight / (1.0278 - 0.0278 × Reps)
Alternative formula, slightly more conservative estimates.
Training Percentages:
Based on established strength training protocols. RPE (Rate of Perceived Exertion) scale: 5-10 (5=easy, 10=maximal effort).