Training Weight Calculator
Pick your goal and we'll turn your one rep max into a specific weight, set and rep scheme you can load onto the bar right now.
Recommended session
5 × 3 @ 120.0 kg
85% of your 1RM
Heavy, low-rep work with full recovery between sets.
Matching load to your goal
Power / speed (≈70%): moves the bar fast to build rate of force development.
Strength (≈85%): heavy, low-rep sets that build maximal force output.
Hypertrophy (≈70%): moderate load and volume to maximize muscle growth.
Muscular endurance (≈55%): lighter load for higher reps and work capacity.
Peaking (≈92%): very heavy singles used in the final week before testing or competing.
Need the full breakdown instead of one recommendation? Try the percentage calculator or view the 1RM chart.
Frequently asked questions
How is this different from the percentage calculator?+
The percentage calculator shows every percentage from 40-100%. This tool picks the right percentage, sets and reps for you based on your specific training goal, so you can load the bar immediately.
Can I use this for any barbell lift?+
Yes — enter the 1RM for whichever lift you're training (bench, squat, deadlift, overhead press, row, etc.) and the recommendation applies the same way.
What if the suggested weight doesn't match my plates exactly?+
We round to the nearest practical increment (2.5 kg or 5 lb), but feel free to round further to match the plates you have available — being 1-2% off your target load won't meaningfully change the stimulus.