● Strength & training

Training loads for every % of your 1RM.

Enter your one-rep max and instantly get a complete load table — weight, estimated reps, and intensity zone for each 5% increment from 50% to 100%.

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Load Table — Training Loads by % of 1RM

Weight, estimated reps and intensity zone for every increment

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Your 1RM

Units

One-rep max (1RM) in lb

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Intensity zones

Strength

≥ 85%

1–5 reps

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Hypertrophy

67–85%

6–12 reps

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Endurance

< 67%

15+ reps

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% 1RM	Load (lb)	Est. reps	Zone

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How it's calculated

From 1RM to every training weight — with estimated reps

The Load Table calculator takes your one-rep maximum (1RM) and generates a complete table of training loads for every 5% increment from 50% to 100%. For a 225 lb squat 1RM, training at 80% means lifting 180 lb for approximately 7 reps — solidly in the hypertrophy zone. Loads are rounded to the nearest practical increment and reps are estimated using the Brzycki formula.

The table uses two simple formulas. The load at each percentage is straightforward arithmetic. The estimated rep count is derived from the Brzycki formula, which inverts the 1RM estimation equation: given a load as a fraction of 1RM, it back-calculates how many reps a lifter should be able to complete before reaching failure.

Load = 1RM × %
Reps = (1RM − load) ÷ (1RM × 0.0333)
Brzycki (1993) inversion

1
Enter your 1RM for the exercise (e.g. bench press)
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2
Multiply by each % to get the load
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3
Apply Brzycki inversion to estimate reps
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4
Color-code each row by intensity zone
Green ≥ 85% (strength) · Yellow 67–84% (hypertrophy) · Blue < 67% (endurance)

Understand the terms

Intensity zone: A range of % 1RM associated with a specific training adaptation: strength (≥85%), hypertrophy (67–84%), or muscular endurance (<67%). Programs typically cycle through zones over a training block.
Rep range: The number of repetitions associated with a given load percentage. Higher intensity = fewer reps to failure. Lower intensity = more reps before fatigue sets in.
Periodization: The systematic manipulation of training variables (load, volume, intensity) over time to drive progressive adaptation and peak performance at a target date.
Prilepin chart: A Soviet-era table (Prilepin, 1974) guiding optimal training volume for each intensity zone. Similar in spirit to this load table, it specifies recommended sets × reps at each % 1RM for powerlifting.

See the full glossary →

Disclaimer: estimation tool for informational and planning purposes, using the Brzycki (1993) formula and standard intensity zone definitions. Estimated reps are averages; actual reps vary by training experience, exercise, fatigue level and individual physiology. Always use appropriate warm-up sets and spotters when training near maximal loads. This tool does not replace assessment by a certified strength and conditioning coach.

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Frequently asked questions — Load Table

What percentage should I train at?

It depends on your goal. For maximum strength, train at 85–100% of your 1RM (1–5 reps). For muscle hypertrophy (size), train at 67–85% (6–12 reps). For muscular endurance, use loads below 67% (15+ reps). Most programs cycle through all three zones via periodization.

How many reps can I do at 80% of 1RM?

Using the Brzycki formula, 80% of 1RM corresponds to approximately 7–8 repetitions to failure. This places 80% squarely in the hypertrophy rep range (6–12 reps), making it one of the most effective intensities for building muscle size.

What is the difference between strength and hypertrophy rep ranges?

Strength training uses heavy loads (≥85% 1RM) for 1–5 reps, primarily recruiting high-threshold motor units and driving neural adaptations. Hypertrophy training uses moderate loads (67–85% 1RM) for 6–12 reps, producing more metabolic stress and mechanical tension that stimulates muscle protein synthesis and size gains. Both are necessary for long-term progress.

How do I use this table in my program?

Enter your 1RM for the exercise and read the corresponding load at your target percentage. For example, if your squat 1RM is 200 lb and today's program calls for 75%, you lift 150 lb. Use the rep column as a guideline — stop 1–2 reps before failure unless the program specifically calls for all-out sets. Re-test your 1RM every 4–8 weeks to keep the table accurate.

Should I always train near my 1RM?

No. Training at or near 100% of your 1RM carries significant injury risk and high neural fatigue. It is appropriate only for peak testing or competition day. Most well-designed programs spend the bulk of training volume between 65–85% of 1RM, with occasional heavier sessions (90%+) to reinforce neural efficiency — never as the everyday norm.

📚 Learn more — official sources

🔬 Study Brzycki (1993) — Strength testing: predicting a 1-RM from reps-to-fatigue Original paper proposing the Brzycki formula for estimating 1RM from submaximal repetitions — the basis for the rep estimates in this table. See on PubMed → 🏛️ Organization NSCA — Using 1RM Testing in Your Program National Strength and Conditioning Association guidance on testing and applying 1RM values to design effective resistance training programs. See official source → 🔬 Study Schoenfeld et al. (2017) — Strength and hypertrophy adaptations: a meta-analysis Landmark meta-analysis showing that both heavy (strength) and moderate (hypertrophy) rep ranges produce similar muscle growth when volume is equated — supporting periodization across all zones. See on PubMed → 🏛️ Organization ACSM — Resistance Training Guidelines American College of Sports Medicine position stand on resistance training, including recommended intensity ranges, volume, and periodization strategies for different training goals. See official source →

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About the Load Table Calculator

The Load Table translates your one-rep maximum into a complete, color-coded training guide. By expressing every intensity as a percentage of your 1RM, the table removes the guesswork from programming: you always know exactly how much to load the bar and approximately how many reps to expect at that weight.

The rep estimates use the Brzycki formula (1993), one of the most widely validated 1RM prediction equations in resistance training research. Intensity zones follow the NSCA and ACSM definitions: strength training at ≥85% (1–5 reps), hypertrophy at 67–85% (6–12 reps), and muscular endurance below 67% (15+ reps). Periodizing your training across all three zones over a training cycle maximizes both neural and structural adaptations.