One Rep Max Chart: How Much You Can Lift?

I have below a One Rep Max Chart along with information so you can learn what a 1 rep max chart is, why it’s useful, and how to read the chart.

What is a One Rep Max Chart?

A 1 Rep Max Chart gives you a rough estimate of the number of reps and the amount of weight that corresponds to the maximum amount of weight that you can lift.  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?

One of the most frequent frustrations guys express to me is having no idea how much weight they can lift for a given number of repetitions.

So for example, if you can bench 175lb for 10 reps, then what should you try to bench if you are shooting for 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, if you are curious how much weight you can lift for only one rep (your max lift), instead of putting yourself at risk for serious injury, you can shoot for 6 reps then use a 1 rep chart to estimate your 1 rep max.  No need to put yourself in the hospital attempting to lift weight that’s too heavy.

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 1RM chart is a great guideline to help you increase your weights over time to properly progress your workouts.

In fact, when I was a college athlete, all of our strength training programs were based on our 1RM for a given lift, which we figured out by completing 6 reps with all of the basic lifts (squat, bench etc.).  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 135lb max on the left, the scroll across the columns.  If you can lift 99lb for 12 reps, that corresponds to roughly a 135lb max.  A lift of 119lb for 4 reps also corresponds to a 135lb max.

The chart below uses the Brzycki Formula after its creator, Matt Brzycki, but is still very close to the “old school” strength chart based on percentages, which is still commonly used. 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. 

For more 1 rep max formulas, check out this page: 1 rep max formulas

I encourage you to try this chart out and see how it corresponds to your actual lifts.  Let me know how it goes by leaving a comment.