Percentage of 1RM Chart
Enter your one-rep max to see the load at each percentage in lb and kg, next to the rep maxes from the NSCA chart. Below it, a reps-to-percent chart compares the Epley and Brzycki equations with the NSCA.
Your 1RM 225 lb (102.1 kg)
| % of 1RM | lb | kg | Max reps (NSCA) |
|---|---|---|---|
| 100% | 225.0 | 102.1 | 1 |
| 95% | 213.8 | 97.0 | 2 |
| 93% | 209.3 | 94.9 | 3 |
| 90% | 202.5 | 91.9 | 4 |
| 87% | 195.8 | 88.8 | 5 |
| 85% | 191.3 | 86.7 | 6 |
| 83% | 186.8 | 84.7 | 7 |
| 80% | 180.0 | 81.6 | 8 |
| 77% | 173.3 | 78.6 | 9 |
| 75% | 168.8 | 76.5 | 10 |
| 70% | 157.5 | 71.4 | 12 |
| 65% | 146.3 | 66.3 | – |
| 60% | 135.0 | 61.2 | – |
| 55% | 123.8 | 56.1 | – |
| 50% | 112.5 | 51.0 | – |
Percent of 1RM by reps: Epley, Brzycki and NSCA
The heavier the weight, the fewer reps you can do with it. Each column turns a rep count to failure into a percent of 1RM its own way:
- Epley: percent = 100 ÷ (1 + reps ÷ 30).
- Brzycki: percent = 102.78 − 2.78 × reps.
- NSCA: the National Strength and Conditioning Association's training load chart, which states it is adapted from Landers (1984).
| Reps | Epley | Brzycki | NSCA |
|---|---|---|---|
| 1 | 100.0% | 100.0% | 100% |
| 2 | 93.8% | 97.2% | 95% |
| 3 | 90.9% | 94.4% | 93% |
| 4 | 88.2% | 91.7% | 90% |
| 5 | 85.7% | 88.9% | 87% |
| 6 | 83.3% | 86.1% | 85% |
| 7 | 81.1% | 83.3% | 83% |
| 8 | 78.9% | 80.5% | 80% |
| 9 | 76.9% | 77.8% | 77% |
| 10 | 75.0% | 75.0% | 75% |
| 11 | 73.2% | 72.2% | – |
| 12 | 71.4% | 69.4% | 70% |
A single at your max is 100% by definition, so the 1-rep row reads 100% in every column; the Epley equation on its own would give 96.8% at 1 rep.
The three agree at 10 reps (75%) and drift apart at low reps: at 3 reps Epley gives 90.9%, the NSCA 93% and Brzycki 94.4%. Reynolds and colleagues list 10 reps as the upper limit for both equations, so read the 11- and 12-rep rows as rough. The NSCA chart has no 11-rep column.
Your loads at each percent, in lb and kg
The table under the calculator multiplies your 1RM by each percentage, in the unit you entered and in the other one (1 lb = 0.45359237 kg). The rows are the NSCA percentages from 100% down to 70%, each with its rep max, then 5% steps to 50%.
Loads keep one decimal, as on the NSCA chart, and are not rounded to plates: 87% of 225 lb is 195.8 lb, which you would load as 195 or 200 lb.
The NSCA chart works in both directions. Its own examples: with a 200 lb 1RM, 10 reps at 75% is 150 lb; and 8 reps with 160 lb points back to a 200 lb max, since 160 lb is 80% of 200.
Questions
How many reps with 90% of 1RM?
About 4. The NSCA chart lists 90% as a 4-rep max; the Epley equation predicts 3.3 reps and Brzycki 4.6 reps to failure.
How many reps is 75% of 1RM?
About 10. All three agree here: the NSCA chart lists 75% as a 10-rep max, and the Epley and Brzycki equations both give 10.0 reps.
How many reps should I do at 80% of my 1RM?
At most about 8 to failure: the NSCA chart lists 80% as an 8-rep max, Epley predicts 7.5 reps and Brzycki 8.2. To stop short of failure, do fewer; on the RTS RPE chart, 79.9% is 5 reps at RPE 7.5, two to three reps short of failure (RPE calculator).
Sources
- National Strength and Conditioning Association. Training Load Chart. 2012. Adapted from Landers J. Maximum based on reps. NSCA J. 1984;6(6):60–61.
- Epley B. Poundage chart. In: Boyd Epley Workout. Lincoln, NE: Body Enterprises; 1985:86.
- Brzycki M. Strength Testing—Predicting a One-Rep Max from Reps-to-Fatigue. J Phys Educ Recreat Dance. 1993;64(1):88–90.
- Reynolds JM, Gordon TJ, Robergs RA. Prediction of one repetition maximum strength from multiple repetition maximum testing and anthropometry. J Strength Cond Res. 2006;20(3):584–592 (both equations and their rep limits).
- Tuchscherer M. Customizing Your RPE Chart. Reactive Training Systems, 2016-01-06 (RPE chart used in the answers).
- NIST Handbook 44 (2026), Appendix C: 1 lb = 0.45359237 kg.