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seen Aug 18 '11 at 16:44

Formulas to find your one rep max (or 1rm)

  • 2 reps- 1.06 x weight lifted= 1rm
  • 3 reps- 1.09 x weight lifted= 1rm
  • 4 reps- 1.12 x weight lifted= 1rm
  • 5 reps- 1.15 x weight lifted= 1rm
  • 6 reps- 1.18 x weight lifted= 1rm
  • 7 reps- 1.21 x weight lifted= 1rm
  • 8 reps- 1.24 x weight lifted= 1rm
  • 9 reps- 1.27 x weight lifted= 1rm
  • 10 reps- 1.302 x weight lifted= 1rm

Example on how to use-

I went to the gym today and benched 300 pounds for 5 repetitions so i apply the formula 5 reps- 1.15 x 305 pounds = 345 one rep maximum