One Rep Max Chart

Find the weight you lifted in the left column and your reps along the top. The number where they meet is your estimated one rep max.

One rep max chart in pounds

Estimated one rep max in lb, for weights from 45 to 405 lb and sets of 2 to 10 reps.

Weight (lb)	Reps completed
Weight (lb)	2	3	4	5	6	7	8	9	10
45	48	50	51	53	54	56	57	59	60
55	59	61	62	64	66	68	70	72	73
65	69	72	74	76	78	80	82	85	87
75	80	83	85	88	90	93	95	98	100
85	91	94	96	99	102	105	108	111	113
95	101	105	108	111	114	117	120	124	127
105	112	116	119	123	126	130	133	137	140
115	123	127	130	134	138	142	146	150	153
125	133	138	142	146	150	154	158	163	167
135	144	149	153	158	162	167	171	176	180
145	155	160	164	169	174	179	184	189	193
155	165	171	176	181	186	191	196	202	207
165	176	182	187	193	198	204	209	215	220
175	187	193	198	204	210	216	222	228	233
185	197	204	210	216	222	228	234	241	247
195	208	215	221	228	234	241	247	254	260
205	219	226	232	239	246	253	260	267	273
215	229	237	244	251	258	265	272	280	287
225	240	248	255	263	270	278	285	293	300
235	251	259	266	274	282	290	298	306	313
245	261	270	278	286	294	302	310	319	327
255	272	281	289	298	306	315	323	332	340
265	283	292	300	309	318	327	336	345	353
275	293	303	312	321	330	339	348	358	367
285	304	314	323	333	342	352	361	371	380
295	315	325	334	344	354	364	374	384	393
305	325	336	346	356	366	376	386	397	407
315	336	347	357	368	378	389	399	410	420
325	347	358	368	379	390	401	412	423	433
335	357	369	380	391	402	413	424	436	447
345	368	380	391	403	414	426	437	449	460
355	379	391	402	414	426	438	450	462	473
365	389	402	414	426	438	450	462	475	487
375	400	413	425	438	450	463	475	488	500
385	411	424	436	449	462	475	488	501	513
395	421	435	448	461	474	487	500	514	527
405	432	446	459	473	486	500	513	527	540

One rep max chart in kilograms

Estimated one rep max in kg, for weights from 20 to 200 kg and sets of 2 to 10 reps.

Weight (kg)	Reps completed
Weight (kg)	2	3	4	5	6	7	8	9	10
20	21	22	23	23	24	25	25	26	27
25	27	28	28	29	30	31	32	33	33
30	32	33	34	35	36	37	38	39	40
35	37	39	40	41	42	43	44	46	47
40	43	44	45	47	48	49	51	52	53
45	48	50	51	53	54	56	57	59	60
50	53	55	57	58	60	62	63	65	67
55	59	61	62	64	66	68	70	72	73
60	64	66	68	70	72	74	76	78	80
65	69	72	74	76	78	80	82	85	87
70	75	77	79	82	84	86	89	91	93
75	80	83	85	88	90	93	95	98	100
80	85	88	91	93	96	99	101	104	107
85	91	94	96	99	102	105	108	111	113
90	96	99	102	105	108	111	114	117	120
95	101	105	108	111	114	117	120	124	127
100	107	110	113	117	120	123	127	130	133
105	112	116	119	123	126	130	133	137	140
110	117	121	125	128	132	136	139	143	147
115	123	127	130	134	138	142	146	150	153
120	128	132	136	140	144	148	152	156	160
125	133	138	142	146	150	154	158	163	167
130	139	143	147	152	156	160	165	169	173
135	144	149	153	158	162	167	171	176	180
140	149	154	159	163	168	173	177	182	187
145	155	160	164	169	174	179	184	189	193
150	160	165	170	175	180	185	190	195	200
155	165	171	176	181	186	191	196	202	207
160	171	176	181	187	192	197	203	208	213
165	176	182	187	193	198	204	209	215	220
170	181	187	193	198	204	210	215	221	227
175	187	193	198	204	210	216	222	228	233
180	192	198	204	210	216	222	228	234	240
185	197	204	210	216	222	228	234	241	247
190	203	209	215	222	228	234	241	247	253
195	208	215	221	228	234	241	247	254	260
200	213	220	227	233	240	247	253	260	267

How to read the chart

Start with a hard set you did recently, ideally one that ended within a rep or two of failure. Find the weight in the left column, then follow the row across to the column for your reps. For 185 lb for 6 reps, the chart shows 222 lb. For 100 kg for 5 reps, it shows 117 kg.

If your weight falls between two rows, use the closer row or enter the set in the calculator at the bottom of this page for an exact figure. The lb chart moves in 10 lb steps and passes through the plate milestones of 135, 225, 315 and 405 lb. The kg chart moves in 5 kg steps.

Count only full reps with the form you would use for a real max. If you stopped with reps to spare, the chart will undersell you. In that case, use the RPE calculator, which accounts for the reps you had left.

Percent of 1RM chart

Once you know your max, this chart shows roughly how many reps you can do at each percentage of it.

% of 1RM	Reps to failure	Often used for
100%	1	Max attempt
95%	2	Heavy singles and doubles
90%	3–4	Heavy triples
85%	5–6	Sets of 3 to 5
80%	7–8	Sets of 5 to 6
75%	10	Sets of 6 to 8
70%	12	Sets of 8 to 10
65%	15	Sets of 10 to 12
60%	18–20	Speed work and long sets
55%	22–25	Technique practice
50%	25–30	Warm-ups and easy days

For the exact weight at any percentage, use the one rep max percentage calculator.

How the chart is calculated

Every number comes from the Epley formula, the most widely used 1RM equation:

1RM = weight × (1 + reps ÷ 30)

Results are rounded to the nearest whole number. The chart stops at 10 reps because estimates get shakier as sets get longer. On a 225 lb set, the seven common formulas stay within about 18 lb of each other up to 8 reps. By 15 reps they disagree by 73 lb.

Epley is one of seven formulas in common use. The one rep max calculator runs all seven, shows their average and adds warm-up sets.

Tips for using the chart in the gym

Print it and keep it in your gym bag or tape it inside your training log.
Look up your best set after the workout, when you can think clearly about how hard it was.
Write the date next to each new estimate. The trend over months matters more than any single number.
Read the result as an approximate figure. A chart value of 300 lb means your max is around 300 lb.

This page gives general fitness information, not medical advice. Read the disclaimer.

One rep max chart FAQ

How do I read a one rep max chart?

Find the weight you lifted in the left column, then move across to the column for the reps you completed. For 185 lb for 6 reps, the chart shows 222 lb.

Why does the chart stop at 10 reps?

Estimates get less reliable as the reps climb. Past 10 reps the formulas start to disagree with each other, so the chart sticks to the range where they work best.

Is the chart the same for every exercise?

The math is the same, but the accuracy isn't. Estimates tend to be closest for the bench press, and they often come in low for the deadlift.

How do I print the chart?

Select Print the charts near the top of the page. The pound chart, the kilogram chart and the percentage chart each start on a new page. To save a copy, choose Save as PDF in the print dialog.