100 kg 1RM, 85%
- Input
- 100 kg x 85%
- Expected output
- 85 kg, 5 a 6 repetições
The strength zone starts at 85%. With a 2.5 kg increment the load is already loadable without rounding.
Carregando ferramenta… / Loading tool…
1RM percentage chart
Strength programs are written in percent of 1RM: "3 x 5 at 80%". The math is simple, but the result has to fit the plates you own. The chart below does it all and rounds to the increment you choose.
The strength zone starts at 85%. With a 2.5 kg increment the load is already loadable without rounding.
140 x 0.80 = 112. Since the smallest total step is 2.5 kg, the nearest loadable value is 112.5 kg.
225 x 0.75 = 168.75 lb, which rounds to the nearest multiple of 5 as 170 lb. On the RPE chart, 5 reps at RPE 8 (81.1%) would be about 182 lb.
It is the heaviest load you can lift for a single full repetition with correct technique in a given exercise. It is a reference for dosing training in percentages, not a goal and not something you are obliged to test.
On average 7 to 8 reps by the Epley and Brzycki formulas, but it varies between people and lifts. People with more muscular endurance do more reps at the same percentage.
Because you can only load multiples of your smallest plate. Pick the increment (0.5, 1, 1.25, 2.5 or 5 kg; 1, 2.5, 5 or 10 lb) and every load comes out loadable.
It is most reliable for barbell compound lifts. For isolation lifts, machines or bodyweight exercises the typical reps per percentage change a lot.
| Formula | 1RM (kg) |
|---|---|
| Epley | 116.7 |
| Brzycki | 112.5 |
| Lander | 113.7 |
| Lombardi | 117.5 |
| Mayhew | 119 |
| O'Conner | 112.5 |
| Wathan | 116.6 |
Each formula is a regression fitted to specific groups and lifts, so the values differ. Averaging the seven reduces the bias of any one, but does not remove the error.
The fraction of 1RM each formula assigns to each rep count. They agree closely at low reps and drift apart as reps grow.
| Reps | Epley | Brzycki | Lander | Lombardi | Mayhew | O'Conner | Wathan |
|---|---|---|---|---|---|---|---|
| 1 | 100% | 100% | 100% | 100% | 100% | 100% | 100% |
| 2 | 93.8% | 97.2% | 96% | 93.3% | 89.7% | 95.2% | 95.1% |
| 3 | 90.9% | 94.4% | 93.3% | 89.6% | 87.7% | 93% | 91.8% |
| 4 | 88.2% | 91.7% | 90.6% | 87.1% | 85.8% | 90.9% | 88.7% |
| 5 | 85.7% | 88.9% | 87.9% | 85.1% | 84% | 88.9% | 85.8% |
| 6 | 83.3% | 86.1% | 85.3% | 83.6% | 82.3% | 87% | 83.1% |
| 8 | 78.9% | 80.6% | 79.9% | 81.2% | 79.2% | 83.3% | 78.3% |
| 10 | 75% | 75% | 74.6% | 79.4% | 76.4% | 80% | 74.2% |
| 12 | 71.4% | 69.4% | 69.2% | 78% | 73.9% | 76.9% | 70.7% |
| 15 | 66.7% | 61.1% | 61.2% | 76.3% | 70.6% | 72.7% | 66.3% |
This is a mathematical estimate, not a real test or a training prescription. Only attempt a true 1RM with good technique, a warm-up, safety pins or a spotter, ideally under professional supervision. If you have an injury or a health condition, talk to a professional first.