Chart and Calculator To Predict Your 1 RM
A One Repetition Maximum, or your 1RM is the WEIGHT you can perform an exercise with ONCE.
The one rep max calculator is an essential tool when it comes to building muscle and increasing strength. Knowing your 1RM for the majority of your lifts like the bench, squat, and deadlift is needed in order to plan out an effective workout routine. Without knowing how much you can lift, it’s difficult to add progression into your workout. The weight will always be too light or too heavy causing your sets and reps to be too scattered. This will prevent you from having quick results.
1RM Calculators and Charts…
One Rep Max Calculator Reliability
Everyone is slightly different. Some people are do well with high reps, while others have a tough time with repetition lifts. Because of these differences it is difficult to make a one size fits all rep max formula.
However, you’ll find that most one RM calculator equations used are surprisingly accurate. The calculator here has been shown to predict people’s 1RM to within roughly 5% of actual achieved 1RM values. This accuracy holds true for both the bench press and the squat.
If you bench 225 for 6 reps your one rep maximum is estimated to be at 280lbs. Some people will hit that. Others can expect to exceed the prediction and bench as much as 290. Others may fall short and max out at 265.
For the deadlift there is a greater variance. There is roughly a 10% difference for some in their actual achieved 1RM values and their predicted max.
As the reps increase so does the chance for error. A predicted max off a 2 rm will be way more accurate than that of a 1 rm. The strength and experience of the lifter has an effect on the accuracy of the 1RM calculator too. In general, a 1RM calculator will return more accurate results for an experienced weightlifter.
1 Rep Max Calculator
Note: This calculator uses a formula that is a little on the high side. The 1RM predictions tend to be about 5% high. For some the numbers will work but others will need to make some minor adjustments.
For bragging purposes this produces a nice result. But for training purposes use 90% of your one rep max to work off of. This will give you room to progress.
Example: If your max is 300lbs and your program tells you to use 80% I recommend you use 270 as your max. Then take 80% of that. You would end up using 215 as your working weight.
Estimated Reps at Percent of 1 Repetition
You would use this table to help gauge percentages. If a program suggest you use a weight that you can do for about 10 reps you can look at the chart and know thats about 75% of what you can lift once.
1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 15 | ||
%1RM | Brzycki | 100 | 95 | 90 | 88 | 86 | 83 | 80 | 78 | 76 | 75 | 72 | 70 | |
Beachle | 100 | 95 | 93 | 90 | 87 | 85 | 83 | 80 | 77 | 75 | 67 | 65 | ||
dos Remedios | 100 | 92 | 90 | 87 | 85 | 82 | 75 | 70 | 65 | 60 |
Use the table below to estimate your one repetition maximum from reps performed at different weights.
How To Use The Table
- The first column all the way to the left is the weight that you are using.
- Across the top is the repetitions you were able to to.
- Follow the line across until it meets the downward column of the reps you did. The weight at this intersection is your estimated one repetition maximum.
Quick Example
For simplicity we will say that you’re working to increase your bench and just benched 135 for 8 reps. To find your 1RM look for 135 on the left hand column. On the top row find 8, for the reps you just did. Now slide your finger across the page from 135 until you reach the column for 8 reps.
You will see 167 where the two meet. This is your estimated 1RM.
lbs / Reps | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |
135 | 143 | 147 | 151 | 156 | 159 | 163 | 167 | 171 | 176 |
145 | 154 | 158 | 162 | 167 | 171 | 175 | 180 | 184 | 189 |
155 | 164 | 169 | 174 | 183 | 188 | 192 | 197 | 202 | 207 |
165 | 175 | 180 | 185 | 190 | 195 | 200 | 205 | 210 | 215 |
175 | 186 | 191 | 196 | 201 | 207 | 212 | 217 | 222 | 228 |
185 | 196 | 202 | 207 | 213 | 218 | 224 | 229 | 235 | 241 |
195 | 207 | 213 | 218 | 224 | 230 | 236 | 242 | 248 | 254 |
205 | 217 | 223 | 230 | 236 | 242 | 248 | 254 | 260 | 267 |
215 | 228 | 234 | 241 | 247 | 254 | 260 | 267 | 273 | 280 |
225 | 239 | 245 | 252 | 259 | 266 | 272 | 279 | 286 | 293 |
235 | 249 | 256 | 263 | 270 | 277 | 284 | 291 | 298 | 306 |
245 | 260 | 267 | 274 | 282 | 289 | 296 | 304 | 311 | 319 |
255 | 270 | 278 | 286 | 293 | 301 | 308 | 316 | 324 | 332 |
265 | 281 | 289 | 297 | 305 | 313 | 321 | 329 | 337 | 345 |
275 | 292 | 300 | 308 | 316 | 325 | 333 | 341 | 349 | 358 |
285 | 302 | 311 | 319 | 328 | 336 | 345 | 353 | 362 | 371 |
295 | 313 | 322 | 330 | 339 | 348 | 357 | 366 | 374 | 384 |
305 | 323 | 332 | 342 | 351 | 360 | 369 | 378 | 387 | 397 |
315 | 334 | 343 | 353 | 362 | 372 | 381 | 391 | 400 | 410 |
325 | 345 | 354 | 364 | 373 | 384 | 393 | 403 | 413 | 423 |
335 | 355 | 365 | 375 | 385 | 395 | 405 | 415 | 425 | 436 |
345 | 366 | 376 | 386 | 397 | 407 | 417 | 428 | 438 | 449 |
355 | 376 | 387 | 398 | 408 | 419 | 430 | 440 | 451 | 462 |
365 | 387 | 398 | 409 | 420 | 431 | 442 | 453 | 464 | 478 |
375 | 398 | 409 | 420 | 431 | 443 | 454 | 465 | 476 | 488 |
385 | 408 | 420 | 431 | 443 | 454 | 466 | 477 | 489 | 501 |
395 | 419 | 431 | 442 | 454 | 466 | 478 | 490 | 502 | 514 |
405 | 429 | 441 | 454 | 466 | 478 | 490 | 502 | 514 | 527 |
415 | 440 | 452 | 465 | 477 | 490 | 502 | 514 | 527 | 539 |
425 | 450 | 463 | 476 | 489 | 501 | 514 | 527 | 540 | 552 |
435 | 461 | 474 | 487 | 500 | 513 | 526 | 539 | 552 | 565 |
445 | 471 | 485 | 498 | 511 | 525 | 538 | 551 | 565 | 578 |
455 | 482 | 496 | 510 | 523 | 537 | 550 | 564 | 577 | 591 |
460 | 476 | 497 | 513 | 529 | 543 | 561 | 577 | 593 | 610 |
465 | 481 | 502 | 518 | 535 | 549 | 567 | 584 | 600 | 616 |
470 | 486 | 508 | 524 | 541 | 555 | 573 | 590 | 606 | 623 |
475 | 492 | 513 | 530 | 546 | 561 | 580 | 596 | 613 | 629 |
480 | 497 | 518 | 535 | 552 | 566 | 586 | 602 | 619 | 636 |
485 | 502 | 524 | 541 | 558 | 572 | 592 | 609 | 626 | 643 |
490 | 507 | 529 | 546 | 564 | 578 | 598 | 615 | 632 | 649 |
495 | 512 | 535 | 552 | 569 | 584 | 604 | 621 | 639 | 656 |
500 | 518 | 540 | 558 | 575 | 590 | 610 | 628 | 645 | 663 |
505 | 523 | 545 | 563 | 581 | 596 | 616 | 634 | 651 | 669 |
510 | 528 | 551 | 569 | 587 | 602 | 622 | 640 | 658 | 676 |
515 | 533 | 556 | 574 | 592 | 608 | 628 | 646 | 664 | 682 |
520 | 538 | 562 | 580 | 598 | 614 | 634 | 653 | 671 | 689 |
525 | 543 | 567 | 585 | 604 | 620 | 641 | 659 | 677 | 696 |
530 | 549 | 572 | 591 | 610 | 625 | 647 | 665 | 684 | 702 |
535 | 554 | 578 | 597 | 615 | 631 | 653 | 671 | 690 | 709 |
540 | 559 | 583 | 602 | 621 | 637 | 659 | 678 | 697 | 716 |
545 | 564 | 589 | 608 | 627 | 643 | 665 | 684 | 703 | 722 |
550 | 569 | 594 | 613 | 633 | 649 | 671 | 690 | 710 | 729 |
555 | 574 | 599 | 619 | 638 | 655 | 677 | 697 | 716 | 735 |
560 | 580 | 605 | 624 | 644 | 661 | 683 | 703 | 722 | 742 |
565 | 585 | 610 | 630 | 650 | 667 | 689 | 709 | 729 | 749 |
570 | 590 | 616 | 636 | 656 | 673 | 695 | 715 | 735 | 755 |
575 | 595 | 621 | 641 | 661 | 679 | 702 | 722 | 742 | 762 |
580 | 600 | 626 | 647 | 667 | 684 | 708 | 728 | 748 | 769 |
585 | 605 | 632 | 652 | 673 | 690 | 714 | 734 | 755 | 775 |
590 | 611 | 637 | 658 | 679 | 696 | 720 | 740 | 761 | 782 |
595 | 616 | 643 | 663 | 684 | 702 | 726 | 747 | 768 | 788 |
600 | 621 | 648 | 669 | 690 | 708 | 732 | 753 | 774 | 795 |
Remember all 1RM calculators are rough prediction tools. You will never really know your true rep max unless you get under the weight. But the charts and calculator above are a good starting place.
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