How to use the chart
Choose a rep target, start with the displayed estimate, then adjust for the exercise, your technique, and the number of hard sets you need to complete.
Per-rep error bands
The error band widens as reps increase because muscular endurance varies more between people than raw strength does. At 1 to 3 reps the estimate is usually within a percent or two; by 12 to 15 reps, treat the number as a starting point to be adjusted by feel over your first working sets.
Upper vs lower body divergence
This chart uses one general curve, but lower-body lifts like the squat and deadlift typically hold up better at higher rep counts than upper-body presses like the bench press. If a percentage feels unexpectedly easy or hard on a specific lift, trust the working set over the table and note the adjustment for next time.
Percentage to training goal
The training-goal column maps each rep range to a common use: roughly 1 to 5 reps for strength work, 6 to 12 reps for hypertrophy, and 12 or more reps for muscular endurance. These ranges overlap in practice: most rep ranges build some of each quality.
Where your 1RM comes from
For a safer estimate, use our one-rep max calculator. Then compare the result with our strength standards and load the bar with the plate calculator.
Frequently asked questions
- Why does the chart become less accurate at higher reps?
- Rep-max formulas estimate a curve fit to submaximal data. At low reps the estimate is tight, but above about 10 reps individual muscular endurance varies enough that the real number can land several percent away from the chart, which is why the error band widens with reps.
- Is the percentage the same for upper and lower body lifts?
- No. Lower-body lifts such as the squat and deadlift tend to hold strength better at higher reps than upper-body presses, so the same percentage can feel easier on a squat than on a bench press at 10 or more reps. Treat the chart as a starting estimate and adjust by exercise.
- Where does the 1RM in this chart come from?
- Use a recent technically sound single, or estimate one with our one-rep max calculator from any weight and rep count. This chart only converts that number into a working-weight table; it does not estimate your 1RM itself.