%1RM Training Load Calculator
Turn any one-rep max into target training loads: enter a 1RM and target reps to get the recommended percentage and weight, with NSCA-based strength, power and hypertrophy loading zones.
Results
- Recommended %1RM
- 85.7%
- 5 reps + 0 RIR = 5 effective reps
- Target working weight
- 85.7 kg
- NSCA zone: 1-6 reps at 85%+ 1RM, 2-5 min rest
Estimated %1RM and loads by rep max
| Rep max | %1RM | Load |
|---|---|---|
| 1 | 96.8% | 96.8 kg |
| 2 | 93.8% | 93.8 kg |
| 3 | 90.9% | 90.9 kg |
| 4 | 88.2% | 88.2 kg |
| 5 | 85.7% | 85.7 kg |
| 6 | 83.3% | 83.3 kg |
| 7 | 81.1% | 81.1 kg |
| 8 | 79% | 79 kg |
| 9 | 76.9% | 76.9 kg |
| 10 | 75% | 75 kg |
NSCA loading zones by goal
| Goal | Reps | %1RM | Rest |
|---|---|---|---|
| Maximal strength | 1-6 | 85%+ | 2-5 min |
| Power | 1-3 | 75-90% | 2-5 min |
| Hypertrophy | 6-12 | 67-85% | 30-90 s |
| Muscular endurance | 12+ | 67% or less | Up to 30 s |
How it works & limitations
How the calculation works
The target percentage uses the Epley relationship in reverse: %1RM = 100 / (1 + 0.0333 x effective reps), where effective reps = target reps + RIR. For example, 5 reps with 2 RIR behaves like a 7-rep max, about 81% of 1RM. The loading zones come from NSCA program-design guidelines.
When to adjust
Percentages are a starting point, not a command. If bar speed is consistently fast or slow, or if the athlete is recovering poorly, shift the working weight by 2.5-5% and re-evaluate over the next sessions.
Sources
Last updated 2026-08-13
- Haff, G. G., & Triplett, N. T. (2016). Essentials of Strength Training and Conditioning (4th ed.). Human Kinetics.
- Epley, B. (1985). Poundage chart. Boyd Epley Workout, Lincoln, NE.
General loading guidance, not a personalized prescription. Adjust weights to the individual athlete's technique, bar speed and recovery.
Frequently asked questions
What percentage of 1RM should I use for strength?
The NSCA recommends roughly 85% of 1RM and above for maximal strength work (typically 1-6 reps), 75-90% for power work (1-3 reps), 67-85% for hypertrophy (6-12 reps) and 67% or less for muscular endurance (12+ reps).
Does this calculator work for every lift?
The percentages come from general resistance-training guidelines. Individual lifts and athletes vary, so use the output as a starting point and adjust from your actual bar-speed and recovery.