Building Muscle 101 One Rep Max Calculator Chart

The one rep max calculator is meant to help you determine your maximum poundage in certain exercises without having to do a one rep max.

Quite a handy little tool for those of us who don't want to have do one rep maximums anymore.

To use the one rep max calculator, simply enter the weight you are currently using in the "Enter Weight:" line. For example, let's say I am currently using 165 pounds in the bench press, I would enter 165 pounds.

On the second line titled "Number of reps with this weight", enter the amount of repetitions you can do with this particular weight. Let's say I can do 8 reps with 165 pounds in the bench press - I would enter 8 from the drop down menu.

Simply hit calculate and you get your one rep maximum. For example, if I can do 8 repetitions in the bench press with 165 pounds, my one rep max would be 209 pounds.

As you can see, you also get the percentages in the range of 40% to 95%. This is very useful when you are trying to gauge how much weight you should use with each progressive set. If my one rep max in the bench press is 209 pounds, I can effectively plan my exercise according to my goals, using the percentage chart.

Remember, this one rep max calculator is pretty accurate but not 100% accurate. Enjoy!

Enter Weight:
Number of REPS With This Weight:	15 14 13 12 11 10 9 8 7 6 5 4 3 2
Your One REP MAX:
40% 45% 50% 55% 60% 65% 70% 75% 80% 85% 90% 95%