See the full percentage table of your 1RM.
Estimates are for general guidance only and are not medical advice. For a personalised plan, book a free guided tour at RPM Gym.
This percentage-based lifting calculator helps you program your strength training effectively. Input your one-repetition maximum (1RM) for any lift, and the tool generates a full percentage table, from 50% to 100% of your 1RM. This allows you to precisely plan your working sets, warm-ups, and deloads based on established strength principles.
Your results display as a clear table showing the weight corresponding to each percentage of your 1RM. For example, if your 1RM is 100 kg, the table will show 50 kg for 50%, 75 kg for 75%, and so on. Use these numbers to guide your training sessions, ensuring you lift the appropriate weight for your targeted intensity and rep ranges.
To act on these results, integrate the percentages into your workout program. For strength building, you might work in the 80-90% range for fewer reps. For hypertrophy, aim for 60-80% with higher reps. For technique work or warm-ups, use the lower percentages. Consistency with this data helps you progress safely and efficiently. If you're unsure how to apply these numbers, book a free guided tour of RPM Gym and speak with our expert coaches.
1RM stands for One-Repetition Maximum. It's the maximum amount of weight you can lift for a single, full repetition of a given exercise with proper form.
Percentage-based training provides a structured, objective way to plan your workouts. It ensures progressive overload and helps manage training intensity, reducing the risk of overtraining or under-training.
Re-testing your 1RM every 8-12 weeks is generally recommended to account for strength gains and ensure your training percentages remain accurate. Avoid frequent 1RM testing to prevent unnecessary fatigue.
Yes, this calculator can be used for any compound or isolation lift where you can determine a 1RM, such as squats, deadlifts, bench presses, overhead presses, and more.
Yes. Bring your result to a free tour or coaching conversation, and the RPM team can help connect it to a realistic training and nutrition plan.
Book a free guided tour at RPM Gym Abu Dhabi and turn your targets into a real plan.