Strength Max Conversion Chart (lbs) ... lift to calculate your 1RM, but you should calculate it to take the guess work out of how much weight to lift ...
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WEIGHT LIFTING MAX PERCENTAGE CHART ***HOW TO USE THIS CHART: Find your 1 rep max (1RM) in left hand column. Slide your finger over until you reach the percentage the
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Strength Max Conversion Chart (lbs) Estimating your 1 Rep Max Use this chart to determine your 1 repetition max (1RM) of an exercise. You do not need to actually complete a maximum 1RM lift to calculate your 1RM, but you should calculate it to take the guess work out of how much weight to lift for each training phase. It also allows you to see strength increases in different phases of training. The number of repetitions and the amount of weight lifted are critical to each training phase.
How to use the chart: To find your 1 Rep Maximum, you do not need to do a 1RM - as for most people it is not necessary. You can simply choose a weight in which you would ideally reach muscular failure between 2 and 6 reps. Use spotters, belts (if needed) and perfect technique! Teacher must watch!!!! Once you have determined your weight & reps - go to the first column labeled "Weight (in lbs)" and find the corresponding weight you lifted. Then read across the "Repetitions" row and find the number of reps you completed. The number in that box is your estimated max for one rep.
Example: If you completed 8 reps at 225 lbs., then your estimated 1 Rep Max is 286 lbs.