The One-Rep Max (1RM) Chart is a valuable tool for estimating your maximum lifting capacity without performing a true max-out attempt. It helps athletes and lifters determine appropriate training weights for strength, hypertrophy, and endurance goals based on submaximal lifts. By using this chart, you can plan workouts safely and track progress effectively.
What Is a One-Rep Max (1RM)?
Your One-Rep Max (1RM) is the maximum amount of weight you can lift for one complete repetition of a given exercise with proper form. It serves as a benchmark for measuring strength and for structuring training intensity across various rep ranges.
Importance of Knowing Your 1RM
Knowing your one-repetition maximum allows athletes and fitness enthusiasts to:
- Track progress objectively over time.
- Design effective strength training programs.
- Determine appropriate weights for endurance, hypertrophy, and power phases.
It’s a fundamental tool in progressive overload — gradually increasing resistance to build strength and muscle mass safely.
How to Estimate Your 1RM
While direct testing involves lifting your maximum load once, it can be risky without supervision. Instead, you can estimate your 1RM using lighter weights and more repetitions.
A common formula is the Epley Equation:
1RM = Weight × (1 + (Reps ÷ 30))
This formula provides a reliable estimate without pushing the body to failure.
Example
If you can lift 100 kg for 5 reps, your estimated 1RM is:
100 × (1 + (5 ÷ 30)) = 116.7 kg
The One-Rep Max (1RM) Chart
A 1RM chart simplifies strength estimation. You can refer to the table below to determine your max strength based on submaximal lifts:
| % of 1RM | Repetitions Possible | Weight Multiplier |
| 100% | 1 rep | 1.00 |
| 95% | 2 reps | 0.95 |
| 90% | 4 reps | 0.90 |
| 85% | 6 reps | 0.85 |
| 80% | 8 reps | 0.80 |
| 75% | 10 reps | 0.75 |
| 70% | 12 reps | 0.70 |
| 65% | 15 reps | 0.65 |
| 60% | 20 reps | 0.60 |
How to Use the Chart
If you can lift 80 kg for 8 reps, divide by the corresponding multiplier (0.80):
80 ÷ 0.80 = 100 kg (estimated 1RM)
Use our One-Rep Max Calculator below to quickly estimate your 1RM and personalize your training intensity with ease.
Final Thoughts on Using a One-Rep Max (1RM) Chart
Safety and Progression
Always prioritize form and safety over heavy lifting. Use the 1RM chart as a guide, not a challenge. When integrated properly into your program, it ensures:
- Balanced training intensity
- Reduced injury risk
- Measurable progress over time
