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Predict your One-Rep Max

The Multiplier Table

RepsBenchSquatDeadlift
11.00001.00001.0000
21.04711.04751.0650
31.09051.13001.1300
41.12991.15751.1470
51.16691.20001.1640
61.20191.24201.1810
71.23611.28401.1980
81.26901.32601.2320
91.30041.36801.2320
101.32981.41001.2400
111.3587  
121.3870  
131.4164  
141.4451  
151.4749  

How to use the Table

Assuming you can do X reps of Y weight, you can estimate your potential current one-rep max with the following:

For the particular type of lift, lookup the number that appears in the row with X reps. Now multiply this number by Y and you should get a reasonable estimate.

One must keep in mind that this table is purely an estimate, based on numerous weight trainers. Depending on your training style, the estimates may not correlate well if you follow non-typical rep schemes. However, for most people, this table gives numbers that are reasonable.

 


Reader's Comments:

Please leave your comments or suggestions below!
2006-09-05Steve
 
  • 2 @ 1.07
  • 3 @ 1.12
  • 4 @ 1.15
  • 5 @ 1.18
  • 6 @ 1.21
  • 7 @ 1.24
  • 8 @ 1.27
  • 9 @ 1.30
  • 10 @ 1.33
  • 11 @ 1.36
  • 12 @ 1.39
 Thanks Steve!
2006-04-05Heath
 i have part of another one rep max equation could you tell me the rest if you know it

2 reps =1.07

3 reps=1.12

4 reps=1.15

5 reps=1.18

6 reps=

7 reps=

8reps=

9 reps=

10 reps=

11 reps=

12 reps=1.39

thanks

 


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