One Rep Max Chart
One rep max is the maximum weight one can lift on a particular exercise for a single repetition. Apart from being a measure of strength, it is sometimes used to determine fitness level. The one rep max calculation can also help while planning the weight one should lift. Supervision is recommended while performing since it can be dangerous. Testing of strength can be done in a laboratory and different tests have evolved. The one rep max is also known as Maximum Load (1RM).
One Rep Max Chart
Here is a simple chart that you can use.
|Repetitions||Squat||Bench press||Dead lift|
How to Estimate 1 Rep Max
How to calculate one rep max using the table above?
- Weight lifted × chart number (locate under exercise type and reps completed) = one rep max.
Let’s take an example of someone who benches 250 lbs. for 6 repetitions. The one rep max is calculated as -
- 250 lbs. × 1.18 = 295 lbs. (this is the projected one rep max)
Alternatively, another chart has been developed that does not require any calculations.
1 Rep Max Chart without Calculation
Let’s look at our previous example that we calculated above to see if we obtain similar results.
- Weight lifted: 250 lbs. for 6 repetitions.
The repetitions appear on the top row while the weights are on the subsequent rows and columns. In our case, we map 250 lbs. on the first column (almost at the end of the table, marked yellow). Then we find the 6th repetition on the first row, move along the column and row until fingers meet in a single cell. In our example, this brings us to 295 (marked red). This is the same 1RM we found earlier.
Some other common formulas for calculating Maximum Load (1RM)
Brzycki’s Equation (1993)
- 1RM = Weight ÷ (1.0278 – (0.0278 × number of repetitions))
Baechle Equation (2000)
- 1RM = Weight × (1 + (0.033 × number of repetition))
- 1RM = (100 × Weight) ÷ (101.3 – 2.67123 × number of repetitions)
- 1RM = weight × (1 + 0.025 × number of repetitions)
Mayhew Et. Al Formula
- 1RM = (100 × Weight) ÷ (52.2 + (41.9 × e-0.055 × number of repetitions))
- 1RM = (100 × Weight) ÷ (48.8 + (53.8 × e-0.075 × number of repetitions))
One Rep Max Bench
Here is how to run the bench press test. It requires a spotter, bench, barbell, and weights.
- Athlete warms up for about 10 minutes.
- The spotter counts the number of bench presses that are done successfully.
- Next, the athlete bench presses until they are unable to do anymore.
- The spotter counts the number of benches that are done successfully.
- If the number of bench presses exceeds 8, the athlete is allowed to rest for ten minutes while the weight is increased. The test is repeated.
- Using the maximum load calculator, the instructor can then calculate the 1 rep max of the athlete.