1 RM Poundage Chart

First, use this calculator
Enter the poundage used can be done between 1 and 10 repetitions and then enter the number of repetitions completed. Click calculate to determine the 1 repetition maximum (1RM). This number represents the maximum that could be lifted if only one repetition was being done.

Poundage Used:*
Enter Reps Done:*

Your 1RM:

Example: 260 lbs. lifted 5 repetitions equals very closely 275 lbs lifted 3 repetitions or 300 lbs. lifted once. Each would have a 300 lb. IRM

Second, use the 1RM Poundage Chart
Use the 1RM Poundage Chart to determine how much weight to use on each set of a workout.
Click here to download the 1RM Poundage Chart

Example: If your program calls for three sets of 10 repetitions and your 1RM is 300 lbs. locate your 1RM in the first column on the left. In the “RED” column you’ll find your three sets should be done with 195 lbs. for the first set, 210 for the second, and 225 for the third. If your program calls for three sets of 5 reps and your 1RM is 300 lbs. you would find your recommended poundage in the “BLUE” column to be 225, 240 and 255 lbs.

1 RM Poundage Chart

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