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Max Weight Chart

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 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.

Reps-->	2	3	4	5	6	7	8	9	10
Pounds
5	5	5	6	6	6	6	6	6	7
10	11	11	11	11	12	12	13	13	13
15	16	16	17	17	18	18	19	19	20
20	21	22	22	23	24	24	25	26	27
25	26	27	28	29	29	30	31	32	33
30	32	32	33	34	35	36	38	39	40
35	37	38	39	40	41	42	44	45	47
40	42	43	44	46	47	49	50	52	53
45	47	49	50	52	53	55	56	58	60
50	53	54	56	57	59	61	63	65	67
55	58	59	61	63	65	67	69	71	73
60	63	65	67	69	71	73	75	78	80
65	68	70	72	75	76	79	81	84	87
70	74	76	78	80	82	85	88	91	93
75	79	81	83	86	88	91	94	97	100
80	84	86	89	92	94	97	100	103	107
85	89	92	94	97	100	103	106	110	113
90	95	97	100	103	106	109	113	116	120
95	100	103	106	109	112	115	119	123	127
100	105	108	111	115	118	121	125	129	133
105	111	113	117	120	124	127	131	136	140
110	116	119	122	126	129	133	138	142	147
115	121	124	128	132	135	140	144	149	153
120	126	130	133	138	141	146	150	155	160
125	132	135	139	143	147	152	156	162	167
130	137	140	144	149	153	158	163	168	173
135	142	146	150	155	159	164	169	175	180
140	147	151	156	161	165	170	175	181	187
145	153	157	161	166	171	176	181	188	193
150	158	162	167	172	176	182	188	194	200
155	163	167	172	178	182	188	194	200	207
160	168	173	178	183	188	194	200	207	213
165	174	178	183	189	194	200	206	213	220
170	179	184	189	195	200	206	213	220	227
175	184	189	194	201	206	212	219	226	233
180	189	194	200	206	212	218	225	233	240
185	195	200	206	212	218	224	231	239	247
190	200	205	211	218	224	231	238	246	253
195	205	211	217	224	229	237	244	252	260
200	211	216	222	229	235	243	250	259	267
205	216	221	228	235	241	249	256	265	273
210	221	227	233	241	247	255	263	272	280
215	226	232	239	247	253	261	269	278	287
220	232	238	244	252	259	267	275	284	293
225	237	243	250	258	265	273	281	291	300
230	242	248	256	264	271	279	288	297	307
235	247	254	261	269	276	285	294	304	313
240	253	259	267	275	282	291	300	310	320
245	258	265	272	281	288	297	306	317	327
250	263	270	278	287	294	303	313	323	333
255	268	275	283	292	300	309	319	330	340
260	274	281	289	298	306	315	325	336	347
265	279	286	294	304	312	322	331	343	353
270	284	292	300	310	318	328	338	349	360
275	289	297	306	315	324	334	344	356	367
280	295	302	311	321	329	340	350	362	373
285	300	308	317	327	335	346	356	369	380
290	305	313	322	333	341	352	363	375	387
295	311	319	328	338	347	358	369	381	393
300	316	324	333	344	353	364	375	388	400

Links to other strength information:

Max Weight Chart

Estimating your 1 Rep Max

Reps-->

Pounds