Strength programming · Rep maxes
Reps at percent of 1RM calculator.
The textbook number of reps to failure at a percentage of your one rep max, in both directions, with the weight.
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How many reps can you do at a percentage of your 1RM?
The table many programmes use comes from a widely assigned strength training textbook: 95% for 2 reps, 90% for 4, 85% for 6, 80% for 8, 75% for 10, and 65% for 15. A 2024 meta-regression in Sports Medicine (Nuzzo et al.) pooled 952 repetitions-to-failure tests from 7,289 people across 269 studies and showed that number of reps falls as percentage rises, but with a clear spread between individuals. It also found more reps in the leg press than the bench press, and little effect of sex, age or training status. So use the table as a planning guess and finish the set by feel.
Worked example. 82% falls between 83% (7 reps) and 80% (8 reps), so about 7.3 reps. At a 200 kg 1RM, 80% is 160 kg for about 8 reps.
| % of 1RM | Max reps |
|---|---|
| 100% | 1 |
| 95% | 2 |
| 93% | 3 |
| 90% | 4 |
| 87% | 5 |
| 85% | 6 |
| 83% | 7 |
| 80% | 8 |
| 77% | 9 |
| 75% | 10 |
| 70% | 11 |
| 67% | 12 |
| 65% | 15 |
Frequently asked questions
How many reps can I do at 80% of my 1RM?
About 8 by the textbook table. Individuals vary, and the real number depends on the exercise.
What percentage of 1RM is a 10-rep max?
About 75% in the textbook table.
How reliable is the percentage to reps table?
It is an average. The 2024 meta-regression of 7,289 people reported a clear between-person spread in reps at each percentage, so your own number can sit well above or below the table.
Does it differ by exercise?
Yes. The meta-regression found more reps at a given percentage on the leg press than the bench press, so a single table is only a rough guide for either.
How is this different from the RPE chart?
This table assumes every set goes to failure. The RPE chart covers sets that stop one or more reps short.
Sources
Checked
- Nuzzo et al. 2024, Sports Med: Maximal Number of Repetitions at Percentages of the One Repetition Maximum
- Full text (open access): Table 1, the textbook REPS ~ %1RM values
The 13-row table is Table 1 of the paper, which credits a commonly assigned strength training textbook. The paper's counts (952 tests, 7,289 people, 269 studies) and its findings on spread, exercise and moderators are from its abstract. Values between rows are linear interpolation by this tool. Runs entirely in your browser; nothing you type is sent or stored.
Scope
Education only, not medical advice or personal coaching. Training carries injury risk: use a spotter or safeties for heavy lifts, stop if you feel sharp pain, and check with a clinician before starting a programme if you have a health condition, are pregnant or are returning from injury.