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ONE REP MAX

Do you want to find out how strong you are? Sure we all do. Need to know what your one rep max is for a new workout program based on percentages? It is simple! Use the following calculator and table to figure it out. Of course, this is only an estimate. Your actual one rep max could be higher or lower! (Hopefully higher!)

 
 


Another Method

1 Rep Max Percentages
Reps%1RM
1100
295
390
488
586
683
780
878
976
1075
1172
1270

USING THE TABLE: This is how you use the table. Find the number of reps to concentric failure that you can perform with a certain weight. In other words, if you can only do eight reps with a certain weight and could not possible do another full rep, that is your point of failure. Find the percentage associated with that number of repetitions from the table above.

Now, divide the weight that you can do by that percentage using decimals (83 percent equals .83) and that will give you an approximation of your one repetition maximum. For example, if you can perform 10 reps with 175 lbs. in the bench press, that means that 175 lbs. is 75% (0.75) of your one repetition maximum. So you would take 175 divided by .75 and that would equal 233 lbs. You should probably use your calculator, we knew a guy who did it in his head and said he could bench 3000 lbs. Good luck!