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One Rep Max Calculator


BodybuildingPro.com Articles Database Articles by Writer Articles Written by Matt Canning One Rep Max Calculator


Method #1 - Using Multiplication

Here is an interesting chart, which should be able to help you in calculating your projected 1 RM's. This will make it easier for you to decide how much weight you want to try, as it gives you a good ball park figure.

Relationships between reps and % maximum load for one rep maximum (1RM). The maximum strength zone is 1 - 6 reps, and bodybuilding 6 - 12. Strength / Endurance 12 reps or more.

One Rep Max Calculations
Repetitions Coefficient
1 1
2 1.047
3 1.091
4 1.130
5 1.167
6 1.202
7 1.236
8 1.269
9 1.300
10 1.330
11 1.359
12 1.387
13 1.416
14 1.445
15 1.475
16 1.504
17 1.531
18 1.560
19 1.587
20 1.616


HOW TO USE CHART # 1

If you bench press 135 * 12...multiply 135 by the coefficient of 12 (1.387) and get 187.2...meaning your one rep max for bench press is 187.2 pounds roughly.

If you arm curl 100 lbs once, then to find out what you should do for sets of 8 to failure, divide 100 by the coefficient for 8 (1.269), to find that you should be able to arm curl 78.8 pounds 8 times to failure.


Method #2 - Using Division

Here is an interesting chart, which should be able to help you in calculating your projected 1 RM's. This will make it easier for you to decide how much weight you want to try, as it gives you a good ball park figure.

Relationships between reps and % maximum load for one rep maximum (1RM). The maximum strength zone is 1 - 6 reps, and bodybuilding 6 - 12. Strength / Endurance 12 reps or more.

One Rep Max Calculations
Repetitions Coefficient
1 100
2 95.5
3 91.7
4 88.5
5 85.7
6 83.2
7 80.9
8 78.8
9 76.9
10 75.2
11 73.6
12 72.1
13 70.6
14 69.2
15 67.8
16 66.5
17 65.3
18 64.1
19 63.0
20 61.9


HOW TO USE CHART # 2

If you bench press 135 * 12...divide 135 by the coefficient of 12 (0.721) and get 187.2...meaning your one rep max for bench press is 187.2 pounds roughly.

If you arm curl 100 lbs once, then to find out what you should do for sets of 8 to failure, multiply 100 by the coefficient for 8 (0.788), to find that you should be able to arm curl 78.8 pounds 8 times to failure.

As always, if you have any questions regarding this article or any others feel free to e-mail me at the address listed below.

Take care,

Matt Canning
webmaster@bodybuildingpro.com

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