Strength Max Conversion

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Strength Max Conversion Chart (lbs)

Estimating your 1 Rep Max

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. It also 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.

How to use the chart: To find your 1 Rep Maximum, you do not need to do a 1RM - as for most people it is not necessary. You can simply choose a weight in which you would ideally reach muscular failure between 2 and 12 reps.

Multiple Repetition Testing Protocol:

1. Warm up with a weight that you can easily lift for 8-10 reps.

2. Rest 1-2 minutes. Increase weight by 10-20%, then perform another set of 6 reps.

3. Rest 1-2 minutes. Increase weight by 10% and perform another set to failure. Note the weight you lifted and how many reps you successfully performed.

4. Once you have determined your weight & reps - go to the first column labeled "Weight (in lbs)" and find the corresponding weight you lifted. Then read across the "Repetitions" row and find the number of reps you completed. The number in that box is your estimated max for one rep.

Example: If you completed 8 reps at 225 lbs., then your estimated 1 Rep Max is 286 lbs.