Percentage of 1RM Rep Table
How many reps at each percentage of your max
As a rule of thumb, you can do about 1 rep at 100% of your one-rep max, ~5 reps at 87%, ~8 reps at 80%, ~10 reps at 75% and ~12 reps at 70%. Strength training lives at 85–100%, hypertrophy at roughly 67–85%, and endurance below that. The table below pairs each percentage with its approximate reps and typical training use.
| % of 1RM | Reps ≈ | Typical training use |
|---|---|---|
| 100 | 1 | True max; rarely trained to grind. |
| 95 | 2 | Peak strength / heavy singles & doubles. |
| 93 | 3 | Maximal strength work. |
| 90 | 4 | Strength; low-rep top sets. |
| 87 | 5 | Strength (classic 5×5 top end). |
| 85 | 6 | Strength to hypertrophy crossover. |
| 83 | 7 | Hypertrophy-leaning strength. |
| 80 | 8 | Hypertrophy; common working sets. |
| 77 | 9 | Hypertrophy. |
| 75 | 10 | Hypertrophy; volume work. |
| 70 | 12 | Hypertrophy / volume. |
| 67 | 14 | Higher-rep hypertrophy. |
| 65 | 15 | Muscular endurance crossover. |
| 60 | 18 | Muscular endurance. |
| 55 | 22 | Muscular endurance / conditioning. |
| 50 | 26 | Endurance; warm-up sets. |
Source: Standard %1RM–rep relationship (NSCA-style guidance).
Using this table
Estimate your max with the one-rep-max calculator, which also generates a personalised loading table in your units. For how the underlying formulas work, read how 1RM formulas work.
Frequently asked questions
How many reps can I do at a percentage of my 1RM?
Roughly: 100% = 1 rep, 90% ≈ 4 reps, 85% ≈ 6, 80% ≈ 8, 75% ≈ 10, 70% ≈ 12, and 50% ≈ 26. These are averages — the exact number depends on the lift, your training and how hard you push.
What percentage of 1RM should I train at?
Strength work generally uses 85–100% of 1RM for low reps, hypertrophy uses about 67–85% for 6–12 reps, and muscular endurance sits below roughly 67%. Most programs blend these depending on the training block.