What is a 1-rep max (1RM)?

Your 1-rep max is the maximum weight you can lift for exactly one complete repetition with proper form. It is the standard reference point for programming percentage-based strength training.

What is the difference between Epley and Brzycki formulas?

Both formulas estimate your 1RM from a submaximal set. Epley (1RM = weight × (1 + reps/30)) tends to slightly overestimate at higher rep counts, while Brzycki (1RM = weight × 36 / (37 − reps)) is considered more accurate in the 2–10 rep range. For programming purposes, the differences are usually within 2–3%.

How accurate are these percentage estimates?

These are population-average estimates. Individual rep-at-percentage varies based on muscle fiber composition, training history, and the specific lift. Use them as starting points and adjust based on how you actually perform on the platform.

Should I train at 100% of my 1RM regularly?

No. Maximum singles are highly taxing on the nervous system. Most effective training occurs in the 60–90% range. Save true max efforts for competition or testing days spaced weeks apart.

What percentage range is best for muscle growth (hypertrophy)?

Research supports 60–80% of 1RM for hypertrophy, corresponding roughly to sets of 8–15 reps. Higher volumes in this range drive significant muscle growth.

Can I use this tool for exercises other than bench press or squat?

Yes. Enter your 1RM for any barbell or dumbbell lift and the percentages apply equally. The formulas are lift-agnostic.

Rep Max Percentage Table

Name: Rep Max Percentage Table
Availability: InStock
Author: Nham Vu

Enter your 1-rep-max weight and get a full percentage table from 100% down to 50% using the Epley and Brzycki formulas.

Your 1-Rep Max

Weight

Unit

Formula

Zone Guide

90–100%: Max strength / competition

80–89%: Strength work

70–79%: Strength-hypertrophy

60–69%: Hypertrophy

50–59%: Warm-up / deload

Enter your 1RM to generate the percentage table

1RM: — kg

Epley & Brzycki percentages

% 1RM	Est. Reps	Epley Weight	Brzycki Weight

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Summary

Enter your 1-rep-max weight and get a full percentage table from 100% down to 50% using the Epley and Brzycki formulas.

How it works

Enter your 1-rep-max weight in the input field.
Select your preferred unit — kilograms or pounds.
The table generates instantly, showing each percentage tier from 100% to 50%.
Each row displays the target weight, estimated reps, and the Brzycki vs Epley comparison.
Use the highlighted rows (60–80%) for hypertrophy work, and 85%+ for strength work.
Copy or screenshot the table and take it to the gym as a quick reference card.

Use cases

Plan progressive overload cycles using precise percentage-based loading.
Calculate warm-up weights before a heavy working set.
Compare Epley vs Brzycki formulas to find which better predicts your reps.
Build a daily max / percentage chart for powerlifting competition prep.
Determine deload weights (50–60% of 1RM) for recovery weeks.
Set up periodization blocks targeting specific rep ranges.
Help beginners understand the relationship between weight, reps, and intensity.
Verify a training program's prescribed percentages against your actual 1RM.

Frequently Asked Questions

Last updated: 2026-06-09 · Reviewed by Nham Vu