| Calculate Your One Rep Max (1RM) |
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Always Use a Spotter |
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© 2009 Vertex42 LLC |
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| Instructions |
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| Warm up first by performing 8-10 reps with an easy weight followed by a 1 to 2-minute rest. |
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| Increase the weight by about 10-20% and do another 6-8 reps followed by a 2-minute rest. |
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| Choose a weight for which you can do only 4 to 8 reps before failure. |
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| Do as many reps as you can, then enter the weight and the number of |
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| successful reps below. The one rep max (1RM) is calculated using 3 |
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| different formulas. The estimate is only accurate to about plus or minus 5%. |
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WEIGHT: |
200 |
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REPS: |
5 |
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ONE REP MAX: |
225 |
[3] Using Weight / (1.0278 - 0.0278 * Reps) |
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233 |
[2] Using Weight * (1 + 0.033 * Reps) |
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236 |
[1] Using table below |
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One Rep Max Coefficients |
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Multiply weight by coefficient to get estimated One Rep Max |
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Reps |
[1]Multiply
Weight By |
[2]Multiply
Weight By |
[3]Multiply
Weight By |
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2 |
1.07 |
1.07 |
1.03 |
0.9381 |
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3 |
1.12 |
1.10 |
1.06 |
0.9099 |
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4 |
1.15 |
1.13 |
1.09 |
0.8834 |
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5 |
1.18 |
1.17 |
1.13 |
0.8584 |
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6 |
1.21 |
1.20 |
1.16 |
0.8347 |
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7 |
1.24 |
1.23 |
1.20 |
0.8123 |
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8 |
1.27 |
1.26 |
1.24 |
0.7911 |
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9 |
1.30 |
1.30 |
1.29 |
0.7710 |
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10 |
1.33 |
1.33 |
1.33 |
0.7519 |
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| References |
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| [1] |
http://www.power-bodybuilding.com/one_rep_max.html |
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| [2] |
http://www.timinvermont.com/fitness/orm.htm |
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| [3] |
A Practical Approach to Strength Training by Matt Brzycki |
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| Caution |
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| The calculations are only estimates and we do not guarantee the results. |
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| Always lift weights with a spotter and use proper form to avoid injury. |
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| You should consult a doctor or other qualified professional before using |
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| this information or engaging in weight lifting exercises. |
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