|
Enter how much
weight and reps you did for your last workout. It tells you
what your approximate one rep max would
be! |
Do you want to find out how strong you are? Sure we all do. Need
to know what your one rep max is for a new workout program based on
percentages? It is simple! Use the following calculator and table to
figure it out. Of course, this is only an estimate. Your actual one
rep max could be higher or lower! (Hopefully higher!)
This second method is based on a formula comes from A
Practical Approach to Strength Training by Matt Brzycki. Just do
a set to failure on any exercise, then enter in how much weight you
did and how many reps you finished (without help) into the form
below.
Instructions:
Enter the amount of weight you lifted and the number of reps you
lifted it for (the number of reps must be between 1 and 10 in order
for the calculation to work).
Your One Rep Max will appear at the top and all your
percentages will appear below it.
1 Rep Max
Calculator
1 Rep Max
Percentages
Reps |
%1RM |
1 |
100 |
2 |
95 |
3 |
90 |
4 |
88 |
5 |
86 |
6 |
83 |
7 |
80 |
8 |
78 |
9 |
76 |
10 |
75 |
11 |
72 |
12 |
70 |
USING THE TABLE: This is how you use the table. Find the
number of reps to concentric failure that you can perform with a
certain weight. In other words, if you can only do eight reps with a
certain weight and could not possible do another full rep, that is
your point of failure. Find the percentage associated with that
number of repetitions from the table above.
Now, divide the
weight that you can do by that percentage using decimals (83 percent
equals .83) and that will give you an approximation of your one
repetition maximum. For example, if you can perform 10 reps with 175
lbs. in the bench press, that means that 175 lbs. is 75% (0.75) of
your one repetition maximum. So you would take 175 divided by .75
and that would equal 233 lbs. You should probably use your
calculator, we knew a guy who did it in his head and said he could
bench 3000 lbs. Good luck! |