Strength Max Conversion Chart (lbs)
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. It also 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.
How to use the chart: To find your 1 Rep Maximum, you do not need to do a 1RM - as for most people it is not necessary.
You can simply choose a weight in which you would ideally reach muscular failure between 2 and 6 reps.
Use spotters, belts (if needed) and perfect technique! Teacher must watch!!!!
Once you have determined your weight & reps - go to the first column labeled "Weight (in lbs)" and find the corresponding
weight you lifted. Then read across the "Repetitions" row and find the number of reps you completed. The number in that
box is your estimated max for one rep.
Example: If you completed 8 reps at 225 lbs., then your estimated 1 Rep Max is 286 lbs.
Weight
1
45
50
55
60
65
70
75
80
85
90
95
100
105
110
115
120
125
130
135
140
145
150
155
160
165
170
175
180
185
2
47
52
57
62
67
72
78
83
88
93
98
104
109
114
119
124
129
135
141
147
152
157
162
168
173
178
183
189
194
3
49
54
59
65
70
76
81
86
92
97
103
108
113
119
124
130
135
140
147
153
158
164
169
175
180
186
191
196
202
4
50
56
61
67
72
78
84
89
95
100
106
112
117
123
128
134
139
145
153
158
164
170
175
181
187
192
198
203
209
5
52
58
63
69
75
81
86
92
98
104
109
115
121
127
132
138
144
150
158
163
169
175
181
187
193
198
204
210
216
Repetitions
6
7
8
53
55
56
59
61
63
65
67
69
71
73
75
77
79
82
83
85
88
89
92
94
94
98
100
100
104
107
106
110
113
112
116
119
118
122
126
124
128
132
130
134
138
136
140
144
142
146
151
148
153
157
153
159
163
162
167
171
168
173
178
174
179
184
180
185
190
186
192
197
192
198
203
198
204
209
204
210
216
210
216
222
216
223
228
222
229
235
9
58
65
71
77
84
90
97
103
110
116
123
129
135
142
148
155
161
168
176
182
189
195
202
208
215
221
228
234
241
10
60
66
73
80
86
93
99
106
113
119
126
133
139
146
152
159
166
172
180
186
193
200
206
213
220
226
233
239
246
11
62
68
75
82
88
95
101
108
115
123
129
136
142
150
156
163
170
178
184
190
197
204
211
217
224
231
238
245
251
12
64
70
77
84
90
97
104
110
117
127
132
139
146
154
160
167
174
180
187
194
201
208
215
222
229
236
243
250
257
Weight
1
190
195
200
205
210
215
220
225
230
235
240
245
250
255
260
265
270
275
280
285
290
295
300
305
310
315
320
325
330
335
340
345
350
355
360
365
370
375
380
385
390
395
400
2
199
204
209
215
220
225
230
236
241
246
251
257
262
267
272
278
283
288
293
298
304
309
314
319
325
330
335
340
346
351
356
361
367
372
377
382
387
393
398
403
408
414
419
3
207
213
218
224
229
235
240
246
251
256
262
267
273
278
284
289
295
300
306
311
316
322
327
333
338
344
349
355
360
366
371
376
382
387
393
398
404
409
415
420
426
431
436
4
215
220
226
232
237
243
249
254
260
266
271
277
283
288
294
300
305
311
316
322
328
333
339
345
350
356
362
367
373
379
384
390
396
401
407
413
418
424
429
435
441
446
452
5
222
228
233
239
245
251
257
263
268
274
280
286
292
298
303
309
315
321
327
333
338
344
350
356
362
368
373
379
385
391
397
403
409
414
420
426
432
438
444
449
455
461
467
6
228
234
240
246
252
258
264
271
277
283
289
295
301
307
313
319
325
331
337
343
349
355
361
367
373
379
385
391
397
403
409
415
421
427
433
439
445
451
457
463
469
475
481
Repetitions
7
8
235
241
241
248
247
254
253
260
260
267
266
273
272
279
278
286
284
292
291
298
297
305
303
311
309
317
315
324
321
330
328
336
334
343
340
349
346
355
352
362
358
368
365
374
371
381
377
387
383
393
389
400
396
406
402
412
408
419
414
425
420
432
426
438
433
444
439
451
445
457
451
463
457
470
464
476
470
482
476
489
482
495
488
501
494
508
9
247
254
260
267
273
280
286
293
299
306
312
319
325
332
338
345
351
358
364
371
377
384
390
397
403
410
416
423
429
436
442
449
455
462
468
475
481
488
494
501
507
514
520
10
253
259
266
273
279
286
293
299
306
313
319
326
333
339
346
353
359
366
372
379
386
392
399
406
412
419
426
432
439
446
452
459
466
472
479
486
492
499
505
512
519
525
532
11
258
265
272
279
285
292
299
306
313
319
326
333
340
347
353
360
367
374
381
387
394
401
408
415
421
428
435
442
449
455
462
469
476
482
489
496
503
510
516
523
530
537
544
12
264
271
277
284
291
298
305
312
319
326
333
340
347
354
361
368
375
381
388
395
402
409
416
423
430
437
444
451
458
465
472
479
486
492
499
506
513
520
527
534
541
548
555