1 Rep Max Pecentage Chart

A common question many have is how to figure out their 1 rep max.  This is an important fact for any pro athlete to know about themselves.  So, below is a universal chart to help.  Remember this chart can be used with squat, dead lift and other exercises other than bench press.

How to use the percentage chart

Find the number of reps to failure that you can perform with a certain weight.  In other words, if you can only do eight reps with a certain weight and could not possibly do another full rep, that is your point of failure.  Use the chart below to find your exact percentage.

Divide the weight that you can do by that percentage using decimals (83 percent equals .83) and that will give you an approximation of your one repetition maximum.  For example, if you can perform 10 reps with 175 lbs in the bench press, that means that 175 lbs is 75% (0.75) of your one repetition maximum.  So you would take 175 divided by .75 and that would equal 233 lbs.

Yours in football,
 Coach Z 

 

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