What is a One Rep Max Chart?
A 1 Rep Max Chart gives you a rough estimate of how much your 1 rep max would be if you lift a certain # of reps at a lighter weight. The chart works by assuming that the number of reps you can lift a certain weight can be predicted using mathematical relationships.
Why Is A One Rep Max Chart Useful?
WHAT WEIGHT DO I DO?! This is a common question for us that this chart should help with. Since we have 5 sets of 4-6 reps for most compound movements this season it can be hard to get a weight that fits.
So for example, if you can bench 175lb for 10 reps, then what should you try to bench if you are shooting for 4-6 reps?
Using a 1 Rep Max Chart is an effective way to make the process of calculating the amount of weight you should be using for a given number of reps more methodical.
In addition, This chart will help you determine what your sub max lift during challenges equates to in maxes.
This 1 rep max chart is not perfect because (1) some exercises may correspond better to the chart then others and (2) your strength and endurance levels can effect the number of reps you complete for a given amount of weight that may be above, or below the amount predicted.
Overall, the 1 rep max chart is a great guideline to help you increase your weights over time to properly progress your workouts. Most advanced strength programs for athletes are based on 1RM and build in progressions so that the workout program forces strength increases over time. Reps for a given workout can vary dramatically from 15 reps to as low as 2, or 3 reps, but this is the extreme.
How To Read The One Rep Max Chart
The left hand column has the 1 rep max whereas the numbers in the right hand columns represent how much weight can be lifted for the specified number of reps (reps are listed in the top row).
For example, find the 100 lb max on the left, the scroll across the columns. If you can lift 85lb for 6 reps, that corresponds to roughly a 100lb max. A lift of 90lb for 4 reps also corresponds to a 100lb max.
The percentage chart is based on a linear relationship such that 10 reps corresponds to 75% of your max. Every 1 rep change corresponds to +/- 2.5% change in the amount of weight that can be lifted. For example, 10 reps of 135lb (75% of max lift) corresponds to a 180lb max and 6 reps of 135lb (85% of max lift) is a 158lb max.