A rep max chart shows what percentage of your one-rep max (1RM) you can lift for a given number of reps. As a rule of thumb, 1 rep is 100% of your 1RM, 5 reps is about 86%, 10 reps is about 74%, and 20 reps is about 60%. To use the chart, find your rep count in the left column and read the percentage of 1RM across from it; multiply that percentage by your 1RM to get the working weight. For example, a lifter with a 300 lb max would train a set of 5 reps at about 258 lb (86% of 300).
Reps 1-12 use Mike Tuchscherer's RPE-10 chart (the same table behind every calculator on this site). Reps 13-30 are estimated with the Epley formula, %1RM = 100 / (1 + reps / 30). Percentages are rounded to whole numbers because high-rep estimates are approximate.
Find Your Working Weights
Enter your one-rep max to see the estimated weight for each rep count.
Leave blank to view percentages only.
Rep Max Percentage Chart (1-30 Reps)
Percentage of your 1RM for each rep count, with estimated reps in reserve (RIR) and your working weight when a 1RM is entered.
| Reps | % of 1RM | Your Weight | Source |
|---|---|---|---|
| 1 | 100% | – | Tuchscherer |
| 2 | 96% | – | Tuchscherer |
| 3 | 92% | – | Tuchscherer |
| 4 | 89% | – | Tuchscherer |
| 5 | 86% | – | Tuchscherer |
| 6 | 84% | – | Tuchscherer |
| 7 | 81% | – | Tuchscherer |
| 8 | 79% | – | Tuchscherer |
| 9 | 76% | – | Tuchscherer |
| 10 | 74% | – | Tuchscherer |
| 11 | 72% | – | Tuchscherer |
| 12 | 70% | – | Tuchscherer |
| 13 | 70% | – | Epley est. |
| 14 | 68% | – | Epley est. |
| 15 | 67% | – | Epley est. |
| 16 | 65% | – | Epley est. |
| 17 | 64% | – | Epley est. |
| 18 | 63% | – | Epley est. |
| 19 | 61% | – | Epley est. |
| 20 | 60% | – | Epley est. |
| 21 | 59% | – | Epley est. |
| 22 | 58% | – | Epley est. |
| 23 | 57% | – | Epley est. |
| 24 | 56% | – | Epley est. |
| 25 | 55% | – | Epley est. |
| 26 | 54% | – | Epley est. |
| 27 | 53% | – | Epley est. |
| 28 | 52% | – | Epley est. |
| 29 | 51% | – | Epley est. |
| 30 | 50% | – | Epley est. |
Working weights round to the nearest 5 lb. These are estimates - your true rep maxes vary with the lift, technique, and daily readiness.
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How to Use a Rep Max Chart
A rep max chart (also called a percentage-of-1RM chart) is the fastest way to turn your one-rep max into training weights for any rep range. Find the number of reps you want to perform, read the percentage next to it, and multiply that percentage by your 1RM.
Example: if your squat 1RM is 405 lb and you want to do a set of 5, the chart shows 5 reps at about 86% of 1RM. 405 x 0.86 = about 350 lb.
The percentages for 1-12 reps come from Mike Tuchscherer’s RPE-10 chart, which is calibrated from real powerlifting data for sets taken to or near failure (RPE 10 means zero reps left). For higher rep ranges (13-30) we use the Epley-inverse formula, %1RM = 100 / (1 + reps / 30). High-rep estimates drift further from reality, so treat 15+ rep figures as ballpark numbers rather than precise prescriptions.
Because true reps-to-failure differs by lift, a squat at a given percentage usually allows more reps than a bench press at the same percentage. If you train below RPE 10 (leaving reps in reserve), you will lift a lower percentage for the same rep count - the full RPE chart covers every RPE from 6 to 10.
Rep max percentages are estimates based on the Tuchscherer RPE-10 chart (1-12 reps) and the Epley formula (13-30 reps). Actual reps to failure vary by lift, experience, and daily readiness. Always use a spotter and proper safety equipment when lifting heavy.
What your rep max chart means
Each percentage tells you how heavy a set of that many reps should feel relative to your one-rep max when taken to failure (RPE 10). To get a working weight, multiply your 1RM by the percentage: a 300 lb max means about 258 lb for a hard set of 5 (86%) or about 222 lb for 10 (74%).
True reps-to-failure differ by lift - a squat usually allows more reps at a given percentage than a bench press - so treat these as a starting point and adjust to your own experience. If you stop short of failure, you will lift a lower percentage for the same rep count.