Weight Lifting

Max Weight Chart : Estimating your 1 Rep Max

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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 and 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. Weights are listed based on a % of the 1RM.

An example would be for max strength you work in the range of 80-95% of your 1 RM.

For muscular endurance you would work in a range of 30-50% of your 1 RM.