Get WEIGHT LIFTING MAX PERCENTAGE CHART

If you're goal is strength and power, for example, you want to lift in the 2 to 6 rep range, which is typically 95 to 85 percent of your 1RM. For hypertrophy (8 to 12 reps per set), your sweet spot is 80 to 67 percent of your 1RM.

Basically, it's a program where the athlete has to lift somewhere between 80% and 90% of their one-rep max (1RM) in each workout. The exact weight is determined by the athlete's performance state on that day. On the days when the athletes feel good, they'll probably go up to 90%.

100 Percent LoadEffect on Performance80%Best load to build maximal strength without making inroads into recovery90%Optimal training load to maximize strength development (85-90%)100%Training load best suited to learn how to display maximal strength (92-100%)4 more rows • Jan 17, 2019

6-rep max – 86% 7-rep max – 83% 8-rep max – 81% 9-rep max – 78%

This means that pushing yourself too hard may not be a good strategy for reaching your fitness goals. ing to the 80/20 rule, 80% of the results (like losing weight or building muscles) that you achieve through your workouts come from 20% of the time (effort) you devote to training.

6-rep max – 86% 7-rep max – 83% 8-rep max – 81% 9-rep max – 78%

Basically, it's a program where the athlete has to lift somewhere between 80% and 90% of their one-rep max (1RM) in each workout. The exact weight is determined by the athlete's performance state on that day. On the days when the athletes feel good, they'll probably go up to 90%.