Strength Max Conversion Chart (lbs)
Estimating your 1 Rep Max
Use this chart 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. It also 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.
How to use the chart: To find your 1 Rep Maximum, you do not need to do a 1RM - as for most
people it is not necessary. You can simply choose a weight in which you would ideally reach
muscular failure between 2 and 12 reps.
Multiple Repetition Testing Protocol:
1. Warm up with a weight that you can easily lift for 8-10 reps.
2. Rest 1-2 minutes. Increase weight by 10-20%, then perform another set of 6 reps.
3. Rest 1-2 minutes. Increase weight by 10% and perform another set to failure. Note the weight
you lifted and how many reps you successfully performed.
4. Once you have determined your weight & reps - go to the first column labeled "Weight" and
find the corresponding weight you lifted. Then read across the "Repetitions" row and find the
number of reps you completed. The number in that box is your estimated max for one rep.
Example: If you completed 8 reps at 225 lbs., then your estimated 1 Rep Max is 286 lbs.
Weight
1
45
50
55
60
65
70
75
80
85
90
95
100
105
110
115
120
125
130
135
140
145
150
155
160
165
170
175
180
185
190
195
200
205
210
215
220
225
2
47
52
57
62
67
72
78
83
88
93
98
104
109
114
119
124
129
135
141
147
152
157
162
168
173
178
183
189
194
199
204
209
215
220
225
230
236
3
49
54
59
65
70
76
81
86
92
97
103
108
113
119
124
130
135
140
147
153
158
164
169
175
180
186
191
196
202
207
213
218
224
229
235
240
246
4
50
56
61
67
72
78
84
89
95
100
106
112
117
123
128
134
139
145
153
158
164
170
175
181
187
192
198
203
209
215
220
226
232
237
243
249
254
5
52
58
63
69
75
81
86
92
98
104
109
115
121
127
132
138
144
150
158
163
169
175
181
187
193
198
204
210
216
222
228
233
239
245
251
257
263
Repetitions
6
7
8
53
55
56
59
61
63
65
67
69
71
73
75
77
79
82
83
85
88
89
92
94
94
98
100
100
104
107
106
110
113
112
116
119
118
122
126
124
128
132
130
134
138
136
140
144
142
146
151
148
153
157
153
159
163
162
167
171
168
173
178
174
179
184
180
185
190
186
192
197
192
198
203
198
204
209
204
210
216
210
216
222
216
223
228
222
229
235
228
235
241
234
241
248
240
247
254
246
253
260
252
260
267
258
266
273
264
272
279
271
278
286
9
58
65
71
77
84
90
97
103
110
116
123
129
135
142
148
155
161
168
176
182
189
195
202
208
215
221
228
234
241
247
254
260
267
273
280
286
293
10
60
66
73
80
86
93
99
106
113
119
126
133
139
146
152
159
166
172
180
186
193
200
206
213
220
226
233
239
246
253
259
266
273
279
286
293
299
11
62
68
75
82
88
95
101
108
115
123
129
136
142
150
156
163
170
178
184
190
197
204
211
217
224
231
238
245
251
258
265
272
279
285
292
299
306
12
64
70
77
84
90
97
104
110
117
127
132
139
146
154
160
167
174
180
187
194
201
208
215
222
229
236
243
250
257
264
271
277
284
291
298
305
312