Training percentage calculator

Put in your max and the percentage and get a weight you can actually load, rounded to the plates in the gym.

Your details

Weights in
One rep max
Percentage
Reps planned (optional)

75% of 120 kg

90 kg

rounded to the nearest 2.5 kg (exact 90 kg)

  • Reps plannedadd them to see how many you would have left in reserve
  • 60%72.5 kg, about 20 reps possible
  • 70%85 kg, about 13 reps possible
  • 75%90 kg, about 10 reps possible
  • 80%95 kg, about 8 reps possible
  • 85%102.5 kg, about 5 reps possible
  • 90%107.5 kg, about 3 reps possible
  • 95%115 kg, about 2 reps possible

Percentages only work if the max is accurate and recent. If the bar moves slowly at a weight your plan calls easy, your max has probably drifted; lower it a little.

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

75% of 120 kg

120 × 0.75 = 90 kg, which needs no rounding. At 75% most people can manage about 10 reps to failure, so a plan of 3 × 8 leaves a couple in reserve.

Rounding

Real plates

Weights are rounded to the nearest 2.5 kg (or 5 lb), the smallest jump most gyms can make with two small plates. Microplates let you round more finely.

A quick table

Percent and reps

PercentageTypical reps to failure
60%about 20
70%about 13
80%about 8
90%about 3

Does the set fit?

Reps left in reserve

Add the reps your plan asks for and the page checks them against the NSCA percentage to reps table. At 80% most people can manage about 8 reps, so a set of 5 leaves roughly 3 in reserve, which suits steady strength work. If the reps planned are more than the table allows, the page says so and suggests lowering the weight or the reps.

The table is an average. People who train for endurance often beat it, and heavy squats or deadlifts can fall short, so treat a slow, grinding rep as the real signal.

Read with care

What this cannot tell you

  • An old maxIf your max is out of date, every percentage is off.
  • Bad daysSleep and stress change what a percentage feels like.
  • Every liftReps at a percentage vary between lifts and people.

Questions

Common questions

How do I work out 80% of my max?

Multiply your max by 0.8, then round to the plates you have.

What percentage should I train at?

Most training sits between 65% and 85%; heavier work runs from 85% up.

Should I use a training max?

Many plans use 90% of your true max to leave room to progress.

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.

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