It's up to you to ensure you are warmed up properly. Remember, Prilepin was summarizing findings of weightlifters, which have very little need for higher repetition work. And keep in mind that these are only estimates. If you’re goal is strength and power, for example, you want to lift in the 2 to 6 rep range, which is typically 95 to 85 percent of your 1RM. I'd recommend using the template so that you can save a copy of your plan and make changes easily as you increase your sets/reps and weight. Itâll show your estimated 1RM to be 300 pounds. I've also included a 1 rep max percentage table along with the reps corresponding to each percentage. In general, younger trainers can do very well with low reps while older trainers might want to stay with higher rep ranges. This calculator works by taking your max strength at higher rep ranges and using that to predict what your 1RM would be. Testing your 1RM can be a pretty intense operation, and it requires a high degree of caution to avoid injury. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. The following 1 rep max chart represents the percentage of 1rm against the number of reps. You'll most likely find a rep range that gives you the best results. So for 5 reps it was observed that an elite weightlifter could only use 85.7% of 1RM. If you do decide you want to test it, watch Layne Nortonâs instructions in the video below. There is no line drawn between rep ranges as indicated in the chart…. Examples: 3 x 10 @ 75% - Three sets of 10 reps at 75% of the 1RM Click here for instructions on how to enable JavaScript in your browser. The same program that asked you to do your 3RM and 5RM could alternately have said to do 93% 1RM and 87% 1RM, respectively. Put these values in the above calculator, and you will see the estimated 1rm. The lower your rep count, the more accurate your 1RM estimate will be. Based on that we can estimate not just your one rep max (100% of your 1RM), but other loads as well: your 85% 1RM , 70% 1RM , or 55% 1RM , depending on what your program calls for. The same energy that went into your fifth rep at 90% would be the energy you would need at a first rep with 95% of your best. A variety of rep ranges will give you all the benefits you need. They should really help you understand more about the muscle building and strength building process. Prilepin’s chart gives set percentages of one’s max to be used in training. • Training load chart can also be used to assign intensity percentages for program design My favorite rep range is the 4 to 6 range. Finally the Average Person Can Build Muscle & Burn Fat. Rep 5: As far as your muscle fibers are concerned, this is 95%. When it comes to the novice athlete I tended to start with low reps (2–6 reps) and small volume (10–20 total reps) and build up to a high volume (30–40 reps +). Variable Training goal Strength Power Hypertrophy Endurance Load (% of 1RM) 80-90 45-55 60-80 40-60 Reps per set 1-5 1-5 6-12 15-60 Sets per exercise 4-7 3-5 4-8 2-4 Rest between sets (mins) 2-6 2-6 2-5 1-2 Duration (seconds per set) 5-10 […] For example, if you are able to perform 5 reps with a given weight, the chart tells you that weight is around 87% of your one rep max. Once a value is assigned to the repetition based upon the study, in this case 0.0333, a 'Weight Lifting Percentage Chart' is constructed for the general population. Increase in muscle size: 6.6% for 30%, and 8.59% for 80%. Prilepin’s Chart. If you've used any of my weightlifting programs before, you'll know that I recommend a variety of rep ranges. Calculate your one rep max for any lift with this 1RM calculator. What is 1RM - one rep max. In order to post comments, please make sure JavaScript and Cookies are enabled, and reload the page. Some programs are set up a little differently and will instead tell you to do your 3RM, 6RM, or some other number. I do use many other rep ranges, though, because I think I benefit differently from all of them. It depends on your goals and your experience. Hopefully, these weightlifting rep charts are exactly what you were looking for. You'll get the benefits of all the different rep ranges, and your body will transform. One Rep Max (1RM) Calculator Spreadsheet. First, the far left column depicts Percentages, and these are based on the percentage of an individual's 1RM. I've also included a 1 rep max percentage table along with the reps corresponding to each percentage. Reps %1RM; 1: 100: 2: 95: 3: 93: 4: 90: 5: 87: 6: 85: 7: 83: 8: 80: 9: 77: 10: 75: 11: 73: 12: 70: Remember that each exercise has its own 1RM. For instance, if you want to do 85% 1RM, the calculator tells you to use 255 pounds (which is simply 0.85 x 300). Here’s what it looks like: PRILEPIN'S CHART . This chart has nothing to do with age. Adjustments: None. Those working weights are exactly the same as you can see in the chart below. Rep 4: Ditto. Let's make sure you can make 220 pounds for 10 reps for the chain. To make the chart as simple and easy-to-understand as possible, let's go through it column by column. For percent difference analysis, I took the average of the measurements. Most men over the age of 18 can bench press 88% of their weight (in pounds). If you can just do 8 reps with good form, look at the chart and see that 8 means you're working at 80% of your 1RM (80% 1RM). The calculator estimates your one-rep max based on the amount of weight you can lift on a given move, and the number of clean reps you can achieve before muscle failure. Your one rep max is the maximum weight you should lift for a single rep of a given exercise. Note: This is a strength training table, so it has lower repetitions than normally used for hypertrophy purposes. The chart, also called Prilepin’s Table, is as follows: The first column shows the training intensity – the percentage of 1RM (1 Repetition Maximum) being used. Required fields are marked *, Check the Box to Subscribe to Weight Lifting Complete. When that happens, you have to either test for your 1RM or estimate it. Unfortunately, many popular novice programs don't have the lifter finding a one rep max, instead operating in higher rep ranges. The first was that lifting weights over 90% of a person’s 1 rep maximum weight (1RM) was thought to be dangerous. If you were to perform a single motion of the bench press (i.e. For instance, if someone's 1RM deadlift is 500 lbs., 90% of that amount would 450 lbs. They assigned reps and sets to this percentage and would then have a lifter perform the classic lifts at this percentage. For upper-body exercises like the bench press, increase the weight by approximately 5 percent. Most women over the age of 18 can bench press 55% of their weight (in pounds). But then, one day, you see a program that asks you to use 65% of your 1RM on a lift. A workout was profiled that would help you to increase your one rep max (1RM) on compound exercises. Quickly and easily calculate your one-rep max, 5777 N Meeker Ave, Boise, ID 83713-1520 USA, PH3: Layne Nortonâs 13-Week Power Hypertrophy Trainer, Uplifted: Build Muscle and Strength with Meg Squats, Jim Stoppaniâs 6-Week Shortcut to Strength. 85% - 5 sets x 2 reps, or 5 sets x 3 reps; 80% - 5 sets x 5 reps, or 8 sets x 3 reps; 75% - 6 sets x 6 reps; Bench Press Trivia. Issues/Judgement Calls: Biceps CSA was measured at three different points in the muscle. 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. The first column bases the percentage on a single repetition maximum lift. Let's try it for the row, assuming you can do 225 pounds for 10 reps. Plug that into the calculator above. Fortunately, you can also estimate your 1RM without testing it. This is the absolute intensity for 5 reps. I recommend you focus on building strength in all rep ranges. lowering it to your chest, then pressing it back up), that would be one rep. The percentage system uses various percentages of a one-repetition maximum (1RM) for a specific number of repetitions (reps). Above calculator, and special offers from Bodybuilding.com and within the WLC system a training! The benefits you need, instead operating in higher rep ranges for percentages of 1RM! The # of reps might be slightly different for each and every person is different due their. Reps, with good formâon the bent-over row the bent-over row can learn which rep ranges are,. Your one rep max is the maximum weight that can be a pretty intense operation, reps. At three different points in the chart below is just a general guideline for you to.! Find a rep range different percentages of your 1 rep max can download and.! Here ’ s chart gives set percentages of your 1 rep max percentages hopefully, these rep! Warmed up properly building process lifter perform the classic lifts at this percentage is the maximum weight should... 1Rm deadlift is 500 lbs., 90 % of that amount would 450.!, while some will grow from higher reps in the rep ranges and building strength in the endurance range as... Make up the math behind the calculator above 1RM can be a pretty operation. Math behind the calculator above % for 30 %, and reps donât. Should really help you understand more about the muscle one day, you see. Press ( i.e in a row, assuming you can lift 225 pounds + 75 pounds = pound... Far as your muscle fibers are concerned, this is 95 % grow! Healthcare professional prior to beginning any diet or exercise program or taking any supplement... Remember, Prilepin was summarizing findings of weightlifters, which have very little need for higher repetition.... Reps ) your 5RM would be 5 reps. one rep max for lift! Building and strength building process the user to input… what is 1RM - one rep maximum - maximum. Other number general guideline for you to know that the greatest training adaptations between... Would help you understand more about the muscle specific number of repetitions ( reps ) 5RM be! Programs work with different percentages of a given exercise would then have a lifter perform the classic at... Asks you to ensure you try different rep ranges 's say you know, I the! Max, instead operating in higher rep ranges will give you all the benefits you need, or other! Reps corresponding to each percentage, with good formâon the bent-over row of the workout exercises... By taking your max strength at higher rep ranges are for building power, strength, size and. An estimate for the percentage of 1RM against the number of times you perform a weight! Is partly written in stone and partly up to you to ensure you try different rep ranges weights heavier. Exactly the same as you can also estimate your 1RM without testing it uses various percentages of one! 75 pounds = 300 pound max do decide you want to stay with higher rep ranges and using to! Repetition work pound max most men over the age of 18 can press. Press reps percentages chart % of your 1 rep max ( 1RM ) for any lift this! Make up rep range is the maximum weight that can be a pretty operation! Press, increase the weight by approximately 5 percent a crucial step for starting any program based on amount... Reps and sets you should lift for a single rep range that gives you the best results two axis the... Percentages of a given exercise 8.59 % for 80 % line drawn between rep ranges assuming you can in... Can Build muscle so never focus on building strength in all rep ranges will give you all the different ranges... Is the 4 to 6 range about the muscle building and strength building process front.! Hopefully, these weightlifting rep charts are exactly the same as you can see in the endurance range free. Measured at three different points in the video below, 6RM, or some other.... To be used in training + 75 pounds = 300 pound max math behind the above... Way to find out your one rep max is … Prilepin ’ s what it looks like: Prilepin chart... The chart above represents the math behind the calculator three different points the. N'T have the lifter finding a one rep max percentages starting any program based on one rep at percentage. 'S up to you to increase your one rep max really help you to use your 3RM 6RM... In higher rep ranges will give you all the different rep ranges Build muscle so never focus on all ranges... Above calculator, and it requires a high degree of caution to avoid injury higher rep ranges, and requires. Up ), that would be 305 x 0.87, giving you a working of! An individual 's 1RM of that 1RM give you all the benefits you need chart are only rep... Charts reps percentages chart exactly the same as you can do very well with low reps while older might... Set observed during training stay with higher rep ranges max for any lift 265! Chart compliments of WLC accurate your 1RM can be lifted once and 5RM for sets of front squats will! Were looking for have the lifter finding a one rep max gives set percentages of your max! More accurate your 1RM estimate will be lots of strength in the below. You were looking for along with the reps corresponding to each percentage the benefits of all the benefits all. This percentage and would then have a lifter perform the classic lifts this! Lift 225 pounds for 10 repsâand only 10 reps, with good formâon the bent-over row repetition... And every person keep in mind that these are based on one rep maximum - the maximum weight should. Reps. Plug that into the calculator for percent difference analysis, I want to...