Program by a percentage of your max, then figure the plates. Compute the working weight (1RM × percent, rounded to a loadable increment) and the plates per side after the bar.
The example
80% of a 300 lb max.
| A | B | |
|---|---|---|
| 1 | Item | Value |
| 2 | 80% of 300 | 240 |
| 3 | Per side (45 bar) | → 97.5 lb |
The formula
The formula:
How it works
How it works:
- Working weight =
MROUND(one_rm × percent, 5)— rounds to the nearest 5 lb you can load. - Plates per side =
(weight - bar_weight) / 2— a 45 lb bar is standard. - Use MROUND to 2.5 if you have smaller plates or use kilos.
- Build a percentage table to print a whole workout’s weights at once.
Educational use only. These are general Excel formulas for learning spreadsheet techniques — estimates only, not training, medical, or nutrition advice. Individual results vary; consult a qualified professional before acting on them.
Try it: interactive demo
1RM, percent, bar weight.
Variations
Plates per side
After the bar:
Round to 2.5
Finer increment:
Percent of max
What % a weight is:
Pitfalls & errors
Round to loadable. MROUND to 5 (or 2.5) so the weight is actually rackable.
Subtract the bar. Plates-per-side excludes the bar weight, then halves.
Percent as decimal. 80% is 0.80.
Practice workbook
Frequently asked questions
How do I calculate a working weight from 1RM in Excel?
How do I find plates per side?
How do I round to smaller plates?
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