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Articles > Weight Training > One Max Rep Chart

Directions:

• Test Weight: Select a test weight from the left-hand column that you can lift for approximately 6-10 repetitions.

• Warm-ups: Perform 15 repetitions with 50% of your selected test weight. Rest 4-5 minutes before beginning your strength test with the test weight you have selected.

• Strength testing: Perform as many reps as you can with your selected test weight. Maintain tempo and only count reps that are performed correctly. Always use a spotter. If the test weight is too light and more than 15 reps are going to be done — stop immediately and rest another 4-5 minutes. Resume testing with the next heavier test weight.

• Refer back to the Test Weight Table: Cross-reference the test weight used (left-hand column) and the repetitions performed to find your "One Repetition Max Estimate" (1-RM Est.)

Example: a 255 lb. test weight lifted 5 times would result in a 293 lb. 1-RM Est.

	2	3	4	5	6	7	8	9	10
135	143	147	151	156	159	163	167	171	176
145	154	158	162	167	171	175	180	184	189
155	164	169	174	183	188	192	197	202	207
165	175	180	185	190	195	200	205	210	215
175	186	191	196	201	207	212	217	222	228
185	196	202	207	213	218	224	229	235	241
195	207	213	218	224	230	236	242	248	254
205	217	223	230	236	242	248	254	260	267
215	228	234	241	247	254	260	267	273	280
225	239	245	252	259	266	272	279	286	293
235	249	256	263	270	277	284	291	298	306
245	260	267	274	282	289	296	304	311	319
255	270	278	286	293	301	308	316	324	332
265	281	289	297	305	313	321	329	337	345
275	292	300	308	316	325	333	341	349	358
285	302	311	319	328	336	345	353	362	371
295	313	322	330	339	348	357	366	374	384
305	323	332	342	351	360	369	378	387	397
315	334	343	353	362	372	381	391	400	410
325	345	354	364	373	384	393	403	413	423
335	355	365	375	385	395	405	415	425	436
345	366	376	386	397	407	417	428	438	449
355	376	387	398	408	419	430	440	451	462
365	387	398	409	420	431	442	453	464	478
375	398	409	420	431	443	454	465	476	488
385	408	420	431	443	454	466	477	489	501
395	419	431	442	454	466	478	490	502	514
405	429	441	454	466	478	490	502	514	527
415	440	452	465	477	490	502	514	527	539
425	450	463	476	489	501	514	527	540	552
435	461	474	487	500	513	526	539	552	565
445	471	485	498	511	525	538	551	565	578
455	482	496	510	523	537	550	564	577	591
460	476	497	513	529	543	561	577	593	610
465	481	502	518	535	549	567	584	600	616
470	486	508	524	541	555	573	590	606	623
475	492	513	530	546	561	580	596	613	629
480	497	518	535	552	566	586	602	619	636
485	502	524	541	558	572	592	609	626	643
490	507	529	546	564	578	598	615	632	649
495	512	535	552	569	584	604	621	639	656
500	518	540	558	575	590	610	628	645	663
505	523	545	563	581	596	616	634	651	669
510	528	551	569	587	602	622	640	658	676
515	533	556	574	592	608	628	646	664	682
520	538	562	580	598	614	634	653	671	689
525	543	567	585	604	620	641	659	677	696
530	549	572	591	610	625	647	665	684	702
535	554	578	597	615	631	653	671	690	709
540	559	583	602	621	637	659	678	697	716
545	564	589	608	627	643	665	684	703	722
550	569	594	613	633	649	671	690	710	729
555	574	599	619	638	655	677	697	716	735
560	580	605	624	644	661	683	703	722	742
565	585	610	630	650	667	689	709	729	749
570	590	616	636	656	673	695	715	735	755
575	595	621	641	661	679	702	722	742	762
580	600	626	647	667	684	708	728	748	769
585	605	632	652	673	690	714	734	755	775
590	611	637	658	679	696	720	740	761	782
595	616	643	663	684	702	726	747	768	788
600	621	648	669	690	708	732	753	774	795

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