Percentage of your max

Put in the weight on the bar and your max to see what percentage of your max it is.

Your details

70 kg against a max of 100 kg

70%

the muscle building range

NSCA chart, nearest row70% of max is about 11 reps; Epley says about 13 at your 70%
Leaving two in reserve11 reps
Your set of 8 at this weightpoints to a max of about 88.7 kg, 11% below the max you entered, unless you stopped well short of failure
90% of your max90 kg for about 4 reps
80% of your max80 kg for about 8 reps

The bands follow NSCA guidance: 85% and up for strength, about 67 to 85% for muscle size, and lighter for endurance and practice. All of them build strength if sets are hard enough.

Sharp pain, a pop, or pain that lingers after a session is a reason to stop and see a GP or physio. Chest pain or feeling faint while lifting: stop, and call 999 if it does not pass.

The working

70 kg with a 100 kg max

70 ÷ 100 = 70%, in the muscle building range. The Epley formula says about 13 reps are possible, so a set of 11 leaves two in reserve.

The NSCA percentage chart (Baechle and Earle) puts 70% at about 11 reps, so the chart and Epley differ by a couple of reps at lighter loads; both are averages. If you add the reps you managed, the page checks your max: 8 hard reps at 70 kg point to about 70 × (1 + 8 ÷ 30) = 88.7 kg, 11% under the 100 kg entered, so either the set was not near failure or the max needs a fresh test.

% of max	Reps (NSCA chart)
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

Training zones

Rough guide

Share of max	Usually used for
85% and up	strength, 1 to 6 reps
67 to 85%	muscle size, 6 to 12 reps
under 67%	endurance, technique and warm ups

Light is not lazy

Every zone works

Lighter sets taken close to failure build muscle about as well as heavy ones; they just take more reps. Heavy work is best for getting good at lifting heavy.

Read with care

What this cannot tell you

Heavier than your maxIf the bar beats your max, update the max.
MachinesMachine stacks are not comparable with free weights.
TempoSlow lifting makes any percentage harder.

Questions

Common questions

What percentage of my max is 70 kg?

With a 100 kg max it is 70%.

How many reps can I do at 80%?

About 8 for most people, by the Epley formula.

Is lighter training worthwhile?

Yes. Lighter sets taken close to failure still build muscle and strength.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.