1 Repetition Maximum (1RM) and
HR(max) calculation form
Client's name
Trainer's name
Instructions
Observe the client perform a number of reps with a weight until fatigued. Record the weight
used and the number of reps performed. Ensure the client is performing the recommended
number of reps for their age group so the effect of endurance levels are minimised and the
client is not at risk of injuring themselves.
Use the attached 1 RM percentages to calculate the 1RM load and the appropriate weight that
should be used for the number of reps indicated in the client's program.
Exercise
Weight
lifted
Number of
reps
performed
Estimated
1 RM
weight
Required
weight for
program reps
Chest press
kg
kg
kg
Lat pull down
kg
kg
kg
90 deg leg press
kg
kg
kg
Seated row
kg
kg
kg
Dumb bell bicep curl
kg
kg
kg
Tricep push down
kg
kg
kg
45 deg leg press
kg
kg
kg
Shoulder press
kg
kg
kg
Exercise
Treadmill (flat)
Speed
Heart Rate
kph
bpm
Page 1
70% HR
max
80% HR
max
bpm
bpm
THIS FORM IS FOR TRAINING PURPOSES ONLY.
1 RM Table
Number of reps
performed
% of 1
RM
Coefficient
Number of reps
performed
% of 1
RM
Coefficient
1
100%
1.00
11
74%
1.36
2
96%
1.05
12
72%
1.39
3
92%
1.09
13
71%
1.42
4
88%
1.13
14
69%
1.45
5
86%
1.17
15
68%
1.46
6
83%
1.20
16
66%
1.50
7
81%
1.24
17
65%
1.53
8
79%
1.27
18
64%
1.56
9
77%
1.30
19
63%
1.59
10
75%
1.33
20
62%
1.62
Page 2
THIS FORM IS FOR TRAINING PURPOSES ONLY.