One Rep Maximum

Determining you one rep maximum

Make use of the table supplied and use as follow:

If a trainer manage to do 100kg bench press as example for, maximum 7 reps – that equates to a factor of 82.5
To determine the one rep max he will take 100kg and divide it by factor 0.825 for example:

100 / 0.825 = 121.21kg
which will be his theoretical one rep maximum.
Remember that a standard deviation of about 25% will be evident from one trainer to another.

One Rep Maximum*
 Number of Repetitions Percent of Maximum (%)
1 100.0
 2  95.0
 3  92.5
 4  90.0
 5  87.5
 6  85.0
 7  82.5
 8  80.0
 9  77.5
 10  75.0
* Adapted from Landers, 1986