1RM % & Plate Calculator
Enter your one-rep max for any lift and get every training percentage — the weight to use, the plates to load on each side, and a rough rep guide. Download it as a branded PDF for the gym floor.
Units
| %1RM | Weight (lb) | Plates per side | ~ Reps |
|---|---|---|---|
| 100% | 225 | 2×45 | ~1 |
| 95% | 215 | 45 + 35 + 5 | ~2 |
| 90% | 205 | 45 + 35 | ~4 |
| 85% | 190 | 45 + 25 + 2.5 | ~6 |
| 80% | 180 | 45 + 2×10 + 2.5 | ~8 |
| 75% | 170 | 45 + 10 + 5 + 2.5 | ~10 |
| 70% | 160 | 45 + 10 + 2.5 | ~12 |
| 65% | 145 | 45 + 5 | ~16 |
| 60% | 135 | 45 | ~20 |
| 55% | 125 | 35 + 5 | ~24 |
| 50% | 115 | 35 | ~30 |
Download PDFWeights snap to a standard bar + plate set — plates shown are for one side.
Where do the numbers come from?
Each row is a percentage of the max you enter, snapped to the nearest weight you can actually build from a standard bar and plate set. It's the same math Composite Athlete uses to turn a prescribed “70% × 5” into the real weight under your movement — keep your maxes current on your PRs & Maxes page and every program does this for you automatically.