1RM Percentage Table: How Much Weight to Use for Each Set
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5 reps ≈ 86% 1RM, 8 reps ≈ 78%, 12 reps ≈ 70%. But personalize: the relationship varies by exercise and experience.
The relationship between percentage of 1RM and possible repetitions is the basic tool for programming strength training.
Reference table (Epley)
| % 1RM | Possible reps | Typical goal |
|---|---|---|
| 100 % | 1 | Maximum strength (testing) |
| 95 % | 2 | Maximum strength |
| 92 % | 3 | Strength |
| 89 % | 4 | Strength |
| 86 % | 5 | Strength |
| 83 % | 6 | Strength / Hypertrophy |
| 78 % | 8 | Hypertrophy |
| 75 % | 10 | Hypertrophy |
| 70 % | 12 | Hypertrophy / endurance |
| 65 % | 15 | Muscular endurance |
Limitations to keep in mind
- Individual variability: two people with the same 1RM can have different relationships (especially squat vs. bench press).
- Exercise variability: at high percentages, deadlift yields more reps than bench press.
- Fatigue state: the table assumes you're fresh. With accumulated fatigue, drop 5-10%.
RPE as a complement
Beyond percentages, the RPE (Rate of Perceived Exertion) scale adjusts to your day: RPE 8 = 2 RIR, RPE 9 = 1 RIR, RPE 10 = failure. Programming by RPE lets you match intensity to your actual state, not a formula.
About this guide
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- We prioritize meta-analyses, systematic reviews and official positions (ISSN, ACSM, EFSA, WHO, Cochrane). Full methodology · topic: Entrenamiento de fuerza.
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- Medical disclaimer
- Educational content. Does not replace consultation with a healthcare professional. More detail.
Spotted an error in a formula or recommendation? Email us at jesus.narvaez.tames@hotmail.com. Corrections are published as an updated note on the guide.
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