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Tuesday, June 28 2022

Exercise Forms

Max Weight Chart

Estimating your 1 Rep Max

Download the chart below to determine your 1 repetition max (1RM) of an exercise. You do not need to actually complete a maximum 1RM lift to calculate your 1RM, but you should calculate it to take the guess work out of how much weight to lift for each training phase and allows you to see strength increases in different phases of training. The number of repetitions and the amount of weight lifted are critical to each training phase. Weights are listed based on a % of the 1RM. An example would be for max strength you work in the range of 80-95% of your 1 RM. For muscular endurance you would work in a range of 30-50% of your 1 RM.

How to use the chart: The goal is to reach failure between 2 and 10 reps, you do not need to do a 1RM and for most people it is not advisable.

Warm up with a weight that you can easily lift for 10 reps.
Rest 2-3 minutes. Increase weight by 10-20%, then perform another set. If you get to 10 reps, stop.
Rest 2-3 minutes. Increase weight by 10% and perform another set. Try to reach failure of 2-10 reps within 3-4 sets.
Once you achieved this look down the first column labeled 'Pounds' and find the corresponding Pounds you lifted in that column. Then read across that row to the column that is labeled at the top of the chart with the number of reps you completed. The number in that box is your estimated max for one rep. Example:If you completed 7 reps at 210 lbs. for bench press. Your estimated 1 RM is 255 lbs.

updated: 13 years ago