Plan a leg workout with sets and reps.
Working weight comes from a rep-to-intensity relationship: each rep beyond one costs roughly 2.5% of your one-rep max, so eight reps lands near 82%. Multiplying that load by reps and sets gives volume load, the standard way to compare leg sessions week to week. Relative strength — squat divided by body weight — is the figure that tracks progress independently of body mass.
Working weight and volume
Intensity = 100 - (target reps - 1) x 2.5 percent of 1RM; working weight = 1RM x intensity/100; volume load = working weight x reps x sets
Heavy lifting carries injury risk. Progress load gradually, use appropriate technique and safety equipment, and consult a qualified coach or clinician if you have joint, back or cardiovascular concerns.
Work back from your one-rep max: subtract about 2.5% per additional rep. Eight reps sits near 80-82%, five reps near 90%.
Yes for tracking a single lift over time. It is less useful across different lifts, since a heavy squat and a light lunge produce very different fatigue for the same tonnage.
Around 1.0x is a solid recreational standard, 1.5x is strong for a non-competitor and 2.0x is advanced. Leverages and training history matter more than the ratio itself.