Max reps (RM)
% 1RM
Load
1
100%
10
20
30
40
50
60
70
80
90
100
110
120
130
140
150
160
170
180
190
200
210
220
230
240
250
260
270
280
290
300
310
320
330
340
350
360
370
380
390
400
410
420
430
440
450
460
470
480
490
500
2
95%
9.5
19
28.5
38
47.5
57
66.5
76
85.5
95
104.5
114
123.5
133
142.5
152
161.5
171
180.5
190
199.5
209
218.5
228
237.5
247
256.5
266
275.5
285
294.5
304
313.5
323
332.5
342
351.5
361
370.5
380
389.5
399
408.5
418
427.5
437
446.5
456
465.5
475
3
93%
9.3
18.6
27.9
37.2
46.5
55.8
65.1
74.4
83.7
93
102.3
111.6
120.9
130.2
139.5
148.8
158.1
167.4
176.7
186
195.3
204.6
213.9
223.2
232.5
241.8
251.1
260.4
269.7
279
288.3
297.6
306.9
316.2
325.5
334.8
344.1
353.4
362.7
372
381.3
390.6
399.9
409.2
418.5
427.8
437.1
446.4
455.7
465
TRAINING LOAD CHART
4
90%
9
18
27
36
45
54
63
72
81
90
99
108
117
126
135
144
153
162
171
180
189
198
207
216
225
234
243
252
261
270
279
288
297
306
315
324
333
342
351
360
369
378
387
396
405
414
423
432
441
450
5
87%
8.7
17.4
26.1
34.8
43.5
52.2
60.9
69.6
78.3
87
95.7
104.4
113.1
121.8
130.5
139.2
147.9
156.6
165.3
174
182.7
191.4
200.1
208.8
217.5
226.2
234.9
243.6
252.3
261
269.7
278.4
287.1
295.8
304.5
313.2
321.9
330.6
339.3
348
356.7
365.4
374.1
382.8
391.5
400.2
408.9
417.6
426.3
435
6
85%
8.5
17
25.5
34
42.5
51
59.5
68
76.5
85
93.5
102
110.5
119
127.5
136
144.5
153
161.5
170
178.5
187
195.5
204
212.5
221
229.5
238
246.5
255
263.5
272
280.5
289
297.5
306
314.5
323
331.5
340
348.5
357
365.5
374
382.5
391
399.5
408
416.5
425
7
83%
8.3
16.6
24.9
33.2
41.5
49.8
58.1
66.4
74.7
83
91.3
99.6
107.9
116.2
124.5
132.8
141.1
149.4
157.7
166
174.3
182.6
190.9
199.2
207.5
215.8
224.1
232.4
240.7
249
257.3
265.6
273.9
282.2
290.5
298.8
307.1
315.4
323.7
332
340.3
348.6
356.9
365.2
373.5
381.8
390.1
398.4
406.7
415
8
80%
8
16
24
32
40
48
56
64
72
80
88
96
104
112
120
128
136
144
152
160
168
176
184
192
200
208
216
224
232
240
248
256
264
272
280
288
296
304
312
320
328
336
344
352
360
368
376
384
392
400
9
77%
7.7
15.4
23.1
30.8
38.5
46.2
53.9
61.6
69.3
77
84.7
92.4
100.1
107.8
115.5
123.2
130.9
138.6
146.3
154
161.7
169.4
177.1
184.8
192.5
200.2
207.9
215.6
223.3
231
238.7
246.4
254.1
261.8
269.5
277.2
284.9
292.6
300.3
308
315.7
323.4
331.1
338.8
346.5
354.2
361.9
369.6
377.3
385
10
75%
7.5
15
22.5
30
37.5
45
52.5
60
67.5
75
82.5
90
97.5
105
112.5
120
127.5
135
142.5
150
157.5
165
172.5
180
187.5
195
202.5
210
217.5
225
232.5
240
247.5
255
262.5
270
277.5
285
292.5
300
307.5
315
322.5
330
337.5
345
352.5
360
367.5
375
• Training load chart can be used to calculate estimated 1-repetion maximum (1RM) values from multiple repetitions completed
• For example, if an athlete completes 8 repetitions of the squat at 160 lbs, the estimated 1RM would be 200 lbs.
• Training load chart can also be used to assign intensity percentages for program design
• For examaple, if an athlete’s 1RM for the squat is 200 lbs, he/she should be able to successfully complete 10 repetitions of 150 lbs, or
75% max intensity.
Adapted from Landers, J. Maximum based on reps. NSCA J 6(6):60-61, 1984.
© 2012 National Strength and Conditioning Association (NSCA)
12
70%
7
14
21
28
35
42
49
56
63
70
77
84
91
98
105
112
119
126
133
140
147
154
161
168
175
182
189
196
203
210
217
224
231
238
245
252
259
266
273
280
287
294
301
308
315
322
329
336
343
350