Strength Training Load Calculator — % of 1RM Table
Get a complete training load table based on your 1RM for periodization.
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Frequently Asked Questions — One Rep Max Calculator
What is the optimal training load for hypertrophy?+
Research shows 67-85% 1RM (6-12 reps) maximizes hypertrophy. The exact percentage matters less than training to near failure (1-3 RIR) with sufficient volume (10-20 sets per muscle/week).
How do I use 1RM percentages in my program?+
Example week: Heavy day 85% × 4 reps × 4 sets. Moderate day 75% × 8 reps × 3 sets. Volume day 65% × 12 reps × 3 sets. This variation optimizes both strength and muscle growth.
When should I re-test my 1RM?+
Re-test every 8-12 weeks or when your working weights consistently feel too easy. A good sign: if your 5-rep weight is now more than 87% of your calculated 1RM, it's time to re-test.