Predict Your One Rep Max

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Written by Rado

Sunday, 08 October 2006

A great chart to help you predict your one rep maximum lifting weight load for the squat, benchpress, and deadlift!

reps performed	squat coefficient	bench coefficient	deadlift coefficient
1	1.000	1.000	1.000
2	1.0475	1.035	1.065
3	1.13	1.08	1.13
4	1.1575	1.115	1.147
5	1.2	1.15	1.164
6	1.242	1.18	1.181
7	1.284	1.22	1.198
8	1.326	1.255	1.22
9	1.368	1.29	1.232
10	1.41	1.325	1.24

This chart is very accurate. All you have to do is look at the column for the lifting exercise you are trying to predict, the weight that you can lift and follow down the chart to the row of reps that you can perform, and multiple the weight by the coefficient.

For example: If you can deadlift185lbs x 7 times. You would first follow the chart down to the row that say 8 reps performed. And take your lifting weight and multiply with the coefficient for the predicted one rep max: WEIGHT(185lbs) x COEFFICIENT(1.198) = Predicted 1-rep MAX (221.63lbs)

Do keep in mind that some people have different fiber types and they may be slightly stronger or slightly weaker than the predicted 1-rep max. In any case, stay safe, lift hard, and enjoy!

Have fun, check back here often to see your progess and good luck!

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Comments (8)

Mistake in your 2nd paragraph
written by Tim , June 30, 2008

For example: If you can benchpress 185lbs x 7 times. You would first follow the chart down to the row that say 8 reps performed. And take your lifting weight and multiply with the coefficient for the predicted one rep max: WEIGHT(185lbs) x COEFFICIENT(1.198) = Predicted 1-rep MAX (221.63lbs)

The coefficient is wrong, on the chart where it says 8 reps is 1.255 not 1.198.

Add
written by Tim , June 30, 2008

don't mean to come off as arrogant! just noticed the error ^,^

one rep max error
written by Rado , July 14, 2008

THANKS TIM! No offense taken. Thanks for your input.

Thanks
written by Ryan , July 30, 2008

Thank you so much for this chart! it has helped me and my freinds sooooo many times to see our maxes!

one rep max chart
written by Rado , August 08, 2008

No problem, Ryan! Thanks for the support!

Don't be an idiot, Tim
written by Joe Bobo , October 29, 2010

He says he does 185x7, which means he should be looking under the 7 row anyway, not the 8. That's where the error is.

...
written by xyz , June 01, 2011

this chart is wrong. the deadlift coeff should be higher. i can do 10-12 reps in 315 and 3 reps in 405, though it says that my 1rm should be less than 400 pounds

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