Bench press training session illustrating how percentage-based loads are applied. Photo source: Pexels.
A percentage chart is a simple conversion from a known 1RM to a selected percentage. It does not determine an individual's ideal training intensity.
Percentage
Load from 250 lb 1RM
50%
125.0 lb
55%
137.5 lb
60%
150.0 lb
65%
162.5 lb
70%
175.0 lb
75%
187.5 lb
80%
200.0 lb
85%
212.5 lb
90%
225.0 lb
95%
237.5 lb
100%
250.0 lb
Formula
Training load = 1RM × percentage ÷ 100.
Important limitation
If your 1RM is itself estimated, every percentage derived from it inherits some of that uncertainty. Equipment increments can also mean the mathematically exact value is not the practically loadable value.
