Weight for Target Reps
The percentage of 1RM is shown too. Strength responds best at 1–5 reps (85%+), size at 6–12 reps (65–80%).
Your numbers
Weight lifted (kg)
75kg
Percentage
75%
Formula
Weight lifted (kg) = 1RM ÷ (1 + Reps ÷ 30)
The same percentage allows different rep counts per lift — squats give more reps than bench at equal percentages.
What to enter
| Input | Default | Accepted range |
|---|---|---|
| 1RM (kg)The most you could lift exactly once — an estimate. | 100 | 1 ~ 500 |
| RepsHow many times you lifted it. | 10 | 1 ~ 20 |
Step by step
Quick reference table
Results when only 1RM (kg) changes and everything else stays put.
| 1RM (kg) | Weight lifted (kg) (kg) | Percentage (%) |
|---|---|---|
| 50 | 37.5 | 75 |
| 75 | 56.3 | 75 |
| 100 | 75 | 75 |
| 150 | 112.5 | 75 |
| 200 | 150 | 75 |
What each result means
| Result | At default values |
|---|---|
| Weight lifted (kg) (kg)The weight you actually lifted. | 75 |
| Percentage (%)A share expressed out of 100. | 75 |
Common mistakes
The same percentage allows different rep counts per lift — squats give more reps than bench at equal percentages.
Glossary
- 1RM
- The most you could lift exactly once — an estimate.
- Reps
- How many times you lifted it.
- Weight lifted (kg)
- The weight you actually lifted.
- Percentage
- A share expressed out of 100.
Frequently asked questions
Q. How is Weight for Target Reps calculated?
Weight lifted (kg) = 1RM ÷ (1 + Reps ÷ 30) — The percentage of 1RM is shown too. Strength responds best at 1–5 reps (85%+), size at 6–12 reps (65–80%).
Q. Can you walk through an example?
With 1RM 100kg, Reps 10, the answer is Weight lifted (kg) 75kg.
Q. What do I need to enter?
Enter 1RM, Reps. The result recalculates as you type, and an empty box counts as zero.
Q. How much does the answer move if I change a number?
Changing only 1RM (kg) moves the answer to 1RM (kg) 50 → Weight lifted (kg) (kg) 37.5 and 1RM (kg) 200 → Weight lifted (kg) (kg) 150. The table below lays out five steps.
Q. How are the numbers rounded?
Money is shown to the nearest whole unit, percentages to one decimal place and everything else to two. What you see is rounded; the calculation itself carries the unrounded value forward.
Q. Anything to watch out for?
The same percentage allows different rep counts per lift — squats give more reps than bench at equal percentages.
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These calculators help you understand health figures; they do not replace diagnosis or prescription. See a clinician if you have symptoms.