Training load calculator by %1RM
From your one-rep max (1RM), see the ideal weight for each rep range.
Average %1RM per number of reps. These are references — actual strength per range varies with the exercise and training.
How the calculation works
From the one-rep max (1RM), the weight for other ranges is estimated with well-known percentages: strength uses 85–95% (3–5 reps), hypertrophy 70–80% (8–12 reps) and endurance 60–70% (12+ reps). Find your 1RM in the 1RM calculator.
Examples
- 1RM of 100 kg: strength (90%) = 90 kg; hypertrophy (75%) = 75 kg; endurance (65%) = 65 kg.
- The heavier the load (% of 1RM), the fewer reps you can do.
Frequently asked questions
How do I find my 1RM?
Use the 1RM calculator: enter a weight and how many reps you did, and it estimates your max.
Which range fits my goal?
Pure strength: 85–95% (3–5 reps). Muscle growth: 70–80% (8–12). Endurance: 60–70% (12+).
Should I always train at max?
No. Varying loads and allowing recovery prevents injury and plateaus. Periodization alternates the percentages.
Related calculators
1RM (one-rep max)
Estimate your one-rep max (1RM) and the loads to train at different intensities.
FFMI
Calculate your FFMI, the index that measures how much lean mass you carry for your height.
Target heart rate (Karvonen)
Calculate personalized training zones with the Karvonen method, which uses your resting heart rate.
More Sports calculators
See all →Heart rate zones
Calculate your maximum heart rate and training zones for fat burning and conditioning.
Running pace
Calculate your pace (min/km) and average speed from the run distance and time.
VO₂ max (Cooper test)
Estimate your VO₂ max with the Cooper test: distance covered in 12 minutes.
Race time predictor
Estimate your time at another distance from a race you've already run (Riegel formula).
Swim pace
Calculate your swim pace per 100 meters, speed and pace per 50 m, from distance and time.
Steps to distance
Convert steps into distance and calories, using your height to estimate stride length.
Updated on June 30, 2026 · by Rafael Rossi · Methodology & sources