Weight Rep Conversion Chart

Of course it s another free weightlifting chart compliments of wlc. Training load chart can also be used to assign intensity percentages for program design. You can learn which rep ranges are for building power strength size and endurance according to other sources.

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If you completed 8 reps at 225 lbs then your estimated 1 rep max is 286 lbs.

Weight rep conversion chart. We have male and female standards for these gym exercises and more. One rep maximum irm conversions pounds 10 9 8 7 6 5 4 3 2 5766666655 10 13 13 13 12 12 11 11 11 11 15 20 19 19 18 18 17 17 16 16 20 27 26 25 24 24 23 22 22 21 25 33 32 31 30 29 29 28 27 26 30 40 39 38 36 35 34 33 32 32 35 47 45 44 42 41 40 39 38 37 40 53 52 50 48 47 46 44 43 42 45 60 58 56 55 53 51 50 49 47 50 67 65 63 61 59 57 56 54 53. Converter time converter angle converter pressure converter energy and power converter health and wellbeing converter metric conversion table.

Calculate your one rep max 1rm for any lift. Then read across the repetitions row and find the number of reps you completed. I ve provided a weight lifting rep chart on this page for those of you who need to know the approximate rep ranges for different purposes.

Weight converter for units including kilograms pounds grams ounces stones etc. Percent of one rep maximum appendix 5 percent of one rep maximum 1rm conversions weight 30 40 50 55 60 65 70 75 80 85 90 5 2 233 3 3 4 4 4 4 5. 1rm stands for one rep maximum the maximum weight that can be lifted once.

Start by computing your 1rm. Bench press squat deadlift pull ups shoulder press dumbbell bench press dumbbell curl push ups barbell curl military press. The number in that box is your estimated max for one rep.

Training load chart can be used to calculate estimated 1 repetion maximum 1rm values from multiple repetitions completed for example if an athlete completes 8 repetitions of the squat at 160 lbs the estimated 1rm would be 200 lbs. Repetition percentages of 1rm. One rep max calculator.

It is perhaps the best way to measure true strength. This however can mess your program affect recovery time and possibly increase the chance of injury. To find your 3rm note that 3 corresponds to 93 1rm so multiply 305 x 0 93 which estimates your working weight to be 285 rounded up pounds.

Whilst every effort has been made to ensure the accuracy of the metric calculators and charts given on this site. Once you have determined your weight reps go to the first column labeled weight in lbs and find the corresponding weight you lifted. Our strength standards are based on over 46 855 000 lifts entered by strength level users.

Your one rep max is the max weight you can lift for a single repetition for a given exercise. Repetitions percentage of 1rm. What is 1rm one rep max.

The most accurate way to find out your one rep max 1rm is to test it under the barbell. Just divide 245 pounds by 0 80 which estimates your single rep max to be 306 25 which can be rounded down to 305.