Most strength programs are written as percentages of your max. Enter your one-rep max for a ready-to-use chart, rounded to weights you can actually load.
How this works
Each row is your one-rep max multiplied by the percentage, plus a version rounded to the nearest 5 lb or 2.5 kg so you can load it with standard plates.
Training focus guide: 85–100% builds maximal strength (1–6 reps), 65–85% builds muscle size (6–12 reps), and below 65% suits endurance, technique and warm-ups.
Stop exercising and rest if you feel pain, dizziness or unusual shortness of breath. Check with your doctor before starting a new exercise program.