Calculator
Example data table
| One-rep max | Working weight | Calculated load percentage | Suggested zone |
|---|---|---|---|
| 120 kg | 72 kg | 60.00% | Moderate |
| 140 kg | 98 kg | 70.00% | Moderate |
| 160 kg | 128 kg | 80.00% | Heavy |
| 100 lb | 90 lb | 90.00% | Maximal |
| 200 lb | 110 lb | 55.00% | Light |
These examples assume accurate one-rep max values.
Formula used
- Load percentage: %1RM = (Working Weight ÷ One-Rep Max) × 100
- Target weight: Target Weight = One-Rep Max × (Target % ÷ 100)
- Volume load: Volume = Working Weight × Reps × Sets
In estimate mode, one-rep max is computed using the selected formula, then the same percent and target calculations apply.
How to use this calculator
- Select a mode that matches your goal.
- Choose your unit and enter the required values.
- Add target percent, reps, and sets for deeper outputs.
- Set rounding to match your equipment increments.
- Press Calculate and review results above the form.
- Use CSV or PDF downloads to save your session.
FAQs
1) What does load percentage mean?
It shows how heavy your working set is compared to your one-rep max. It helps you align training intensity with your goal.
2) Which mode should I use most often?
Use percent mode when you know your one-rep max. Use target mode to plan a weight for a given percentage. Use estimate mode when you only have reps and weight.
3) Are one-rep max estimates reliable?
They are approximations. Accuracy varies by exercise, fatigue, and rep range. For best results, estimate from low to moderate reps and update with real testing.
4) Why does rounding matter?
Real equipment uses fixed jumps. Rounding helps match plates or dumbbells so your planned load is practical and repeatable.
5) What is volume load used for?
Volume load tracks total work performed. Comparing volume across sessions helps you monitor progression, deloads, and workload spikes.
6) Can I use kilograms and pounds interchangeably?
Yes, as long as you stay consistent in one session. The percentage math is unitless, but volume load and rounded weights depend on the unit you select.
7) Why might my load percentage exceed 100%?
It usually means the one-rep max input is too low or the working weight is too high. Recheck numbers, units, and rounding settings.
8) What is a good percentage for strength training?
Many strength-focused sets fall between 75% and 90% depending on reps and goals. Technique work may be lower, while near-limit singles can be above 90%.