One-Rep Max Chart (Best 1RM Percentage Chart)

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?

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

max/reps	12	11	10	9	8	7	6	5	4	3	2
50	36	37	38	38	39	41	42	43	44	45	47
55	39	40	41	42	43	45	46	47	49	50	52
60	43	44	45	46	47	49	50	51	53	55	56
65	46	48	49	50	51	53	54	56	57	59	61
70	50	51	53	54	55	57	58	60	62	64	66
75	54	55	56	58	59	61	63	64	66	68	70
80	57	59	60	62	63	65	67	69	71	73	75
85	61	62	64	65	67	69	71	73	75	77	80
90	64	66	68	69	71	73	75	77	79	82	84
95	68	70	71	73	75	77	79	81	84	86	89
100	71	73	75	77	79	81	83	86	88	91	94
105	75	77	79	81	83	85	88	90	93	95	98
110	79	80	83	85	87	89	92	94	97	100	103
115	82	84	86	88	91	93	96	99	101	105	108
120	86	88	90	92	95	97	100	103	106	109	113
125	89	91	94	96	99	101	104	107	110	114	117
130	93	95	98	100	103	105	108	111	115	118	122
135	96	99	101	104	107	109	113	116	119	123	127
140	100	102	105	108	111	114	117	120	124	127	131
145	104	106	109	112	114	118	121	124	128	132	136
150	107	110	113	115	118	122	125	129	132	136	141
155	111	113	116	119	122	126	129	133	137	141	145
160	114	117	120	123	126	130	133	137	141	145	150
165	118	121	124	127	130	134	138	141	146	150	155
170	121	124	128	131	134	138	142	146	150	155	159
175	125	128	131	135	138	142	146	150	154	159	164
180	129	132	135	138	142	146	150	154	159	164	169
185	132	135	139	142	146	150	154	159	163	168	173
190	136	139	143	146	150	154	158	163	168	173	178
195	139	143	146	150	154	158	163	167	172	177	183
200	143	146	150	154	158	162	167	171	176	182	188
205	146	150	154	158	162	166	171	176	181	186	192
210	150	154	158	162	166	170	175	180	185	191	197
215	154	157	161	165	170	174	179	184	190	195	202
220	157	161	165	169	174	178	183	189	194	200	206
225	161	165	169	173	178	182	188	193	199	205	211
230	164	168	173	177	182	186	192	197	203	209	216
235	168	172	176	181	186	191	196	201	207	214	220
240	171	176	180	185	189	195	200	206	212	218	225
245	175	179	184	188	193	199	204	210	216	223	230
250	179	183	188	192	197	203	208	214	221	227	234
255	182	187	191	196	201	207	213	219	225	232	239
260	186	190	195	200	205	211	217	223	229	236	244
265	189	194	199	204	209	215	221	227	234	241	248
270	193	198	203	208	213	219	225	231	238	245	253
275	196	201	206	212	217	223	229	236	243	250	258
280	200	205	210	215	221	227	233	240	247	255	263
285	204	209	214	219	225	231	238	244	251	259	267
290	207	212	218	223	229	235	242	249	256	264	272
295	211	216	221	227	233	239	246	253	260	268	277
300	214	220	225	231	237	243	250	257	265	273	281
305	218	223	229	235	241	247	254	261	269	277	286
310	221	227	233	238	245	251	258	266	274	282	291
315	225	230	236	242	249	255	263	270	278	286	295
320	229	234	240	246	253	259	267	274	282	291	300
325	232	238	244	250	257	264	271	279	287	295	305
330	236	241	248	254	261	268	275	283	291	300	309
335	239	245	251	258	264	272	279	287	296	305	314
340	243	249	255	262	268	276	283	291	300	309	319
345	246	252	259	265	272	280	288	296	304	314	323
350	250	256	263	269	276	284	292	300	309	318	328
355	254	260	266	273	280	288	296	304	313	323	333
360	257	263	270	277	284	292	300	309	318	327	338
365	261	267	274	281	288	296	304	313	322	332	342
370	264	271	278	285	292	300	308	317	326	336	347
375	268	274	281	288	296	304	313	321	331	341	352
380	271	278	285	292	300	308	317	326	335	345	356
385	275	282	289	296	304	312	321	330	340	350	361
390	279	285	293	300	308	316	325	334	344	355	366
395	282	289	296	304	312	320	329	339	349	359	370
400	286	293	300	308	316	324	333	343	353	364	375

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.

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11 Comments

Vu Apr 18, 2012 - 14:24 #
Cool, that thing is pretty dead on… I usually do 185 for 5 reps, my max is 215..
Peter Jul 02, 2012 - 01:00 #
Is there any difference in results between a workout of less reps with more weights vs a workout of more reps with less weights?
1. Marc Perry, CSCS, CPT Jul 02, 2012 - 21:51 #
  @Peter – there is a huge difference. One of our contributors Kevin Deeth is working on an article, which discusses the difference between high reps vs. low reps. In short, low reps (1-6) are good for increasing neuromuscular strength, 8-12 for hypertrophy (or creating a stimulus for the muscle to grow), and above 12 using lighter weights helps muscular endurance. These last two ranges are not set in stone, but are good guidelines to follow. I don’t go much below 6 reps anymore, because I just don’t think it’s necessary and the risk/reward ratio is not compelling, but I would say somewhere between 8-15 is the sweet spot where I would recommend you do most of your workouts.
Shane Aug 18, 2012 - 21:00 #
Very helpful Marc! I’m in my mid-30s and weigh 110lb with a waist of 29in. I’ve always found it difficult to bulk up due to my high metabolism and I’ve always been unsure about how many weights I should be lifting. The only free weights I’ve been using for a few years now have plates up to 18kg (40lb) while the barbell pole weighs about 7kg (15lb). In all it’d be about 25kg (55lb) I’m lifting. So I tested myself doing a bench press and couldn’t much lift after 29-30 reps. According to this chart then my 1RM is about 110lb, which I reckon is fairly accurate having checked some online calculators that allowed beyond 20 reps for calculation. So thanks again for your excellent research and advice!
1. Marc Perry, CSCS, CPT Aug 23, 2012 - 09:30 #
  @Shane – Thanks!
  1. Gene Sep 04, 2012 - 13:24 #
    What is a good guide to follow regarding knowing when it’s time to recalculate your 1 rep max. Some people say that if you can do more than 10 reps with 80% of your 1 rep max it’s time to recalculate. Does that mean once you can do more than 10 reps with 80% for 1 set or multiple sets ( 3).? Thanks
  2. Marc Perry, CSCS, CPT Sep 05, 2012 - 14:48 #
    @Gene – 1 set, your first set.
Tyler Sep 04, 2012 - 21:45 #
How many sets should you be able to do at certain reps and percentages? Example: Should you be able to squat 4×5 at 85% or are you only supposed to be able to do one set of five at 85%?
1. Marc Perry, CSCS, CPT Sep 06, 2012 - 14:28 #
  @Tyler – That’s a great question and the answer requires a little bit of explaining. Using a one rep max chart, 85% is equivalent to 6 reps. Let’s say you can bench 225lb for 6 reps, so your max is roughly 270lb. It is not expected that you can do 225lb of 6 reps, rest 1 minute, then do another for 6 reps. You’ll probably get somewhere around 2-3 reps. Typically, it takes 5 minutes of rest in between sets to recover to max, or near max strength. That’s why powerlifters take such long breaks in between their lifts. The topic of rest between sets is easily worthy of a separate post, so I’ll make sure to write one.
  I’m assuming you don’t want to be a powerlifter, but do want to get strong and fit. With this in mind, you have a couple primary options if you are concerned about lifting hard and heavy. First, keeping with the above example, you choose 210lb and complete 5 sets of 5 reps with maybe 2-3 minutes rest between sets. See if you get all 5 reps on all 5 sets. If you do, you can increase the weight. This is classic 5×5 training. Second, you can use a pyramid structure where you start out with let’s say 205lb, get 10 reps, then increase the weight and decrease the reps. By the time you get to 225lb, you may only get 3-4 reps. How much weight you can lift depends on a number of factors, with rest between sets being a very significant factor. Hope this is helpful!
shanediddy Sep 10, 2012 - 22:27 #
Hey everyone,
I got a quick question for someone,because the chart is a little confusing for me.If I weigh 240,and am able to do 195 pounds 5 sets of 10 reps in 45 minutes,then what would my max be..?I’m unsure..I need a clarification,and extremely curious,since one mans 1 RM was 270 according to the comment.
Thanks,
Shane
1. Marc Perry, CSCS, CPT Sep 12, 2012 - 12:22 #
  @shanediddy – I think the confusion is from the idea that your 1 rep max is your MAX EFFORT for a certain number of reps. So instead of doing 195lb for 5 sets for 10 reps, my guess is you could do 195lb for a max effort of 13-14 reps. Then you take the 195lb and the 13 reps, apply it to the chart, and you get a rough estimate of your one rep max.

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One Rep Max Chart: How Much You Can Lift?

What is a One Rep Max Chart?

Why Is A One Rep Max Chart Useful?

How To Read The One Rep Max Chart

11 Comments

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