Generator
Percentage Chart Generator
Enter your max, get every working percentage with the rest it needs, and print it for your training log.
Working percentages
| % | Weight | Typical reps | Rest |
|---|
Frequently Asked Questions
How do I use a percentage chart?
Find your one-rep max down the side and read across to the percentage your program prescribes. A program calling for 5 sets of 3 at 85% with a 140kg max means 119kg, which you would round to the nearest plate jump you can actually load.
What percentage should I lift for strength?
Strength work generally sits at 80 to 95% of your max for 1 to 5 reps. Hypertrophy work runs 65 to 80% for 6 to 12 reps. Speed and technique work uses 50 to 65% moved fast.
Should I base percentages on a training max?
Many programs use a training max of about 90% of your true max, which builds in a buffer for bad days and keeps the prescribed loads achievable all block. If your program says training max, apply the 90% first, then take percentages from that number.
How much rest between percentage-based sets?
Above roughly 85%, rest 3 to 5 minutes. Between 70 and 85%, take 2 to 3 minutes. Below 70%, 60 to 120 seconds is usually enough. Higher percentages depend more on the ATP-PC system, which recovers slowly.
Do not know your max? Estimate it with the 1RM calculator, or work by feel with the RPE calculator.