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How To Determine Your 1 Rep Max (1 RM)

1.  Choose the weight you can safely do for 5-8 reps in the red column on the left side of the chart.
2.  Next, locate the total number of reps you performed in the green row at the top of the chart.
3.  Where the “amount of weight” and the “number of reps” intersect is your 1 Rep Max (1 RM).
4.  Make sure you perform your reps with good form.  Do NOT bounce, cheat, or rock your body.
5.  This chart works for pounds and kilograms.  Here are some examples:

• If you bench press 135 lbs. for 7 reps, then your 1 RM = 165 lbs.
• If you squat 225 lbs. for 5 reps, then your 1 RM = 255 lbs.
• If you deadlift 315 lbs. for 8 reps, then your 1 RM = 395 lbs.