Strength Max Conversion Chart (lbs) - ph024.k12.sd.us

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.

Weight 1 45 50 55 60 65 70 75 80 85 90 95 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185

2 47 52 57 62 67 72 78 83 88 93 98 104 109 114 119 124 129 135 141 147 152 157 162 168 173 178 183 189 194

3 49 54 59 65 70 76 81 86 92 97 103 108 113 119 124 130 135 140 147 153 158 164 169 175 180 186 191 196 202

4 50 56 61 67 72 78 84 89 95 100 106 112 117 123 128 134 139 145 153 158 164 170 175 181 187 192 198 203 209

5 52 58 63 69 75 81 86 92 98 104 109 115 121 127 132 138 144 150 158 163 169 175 181 187 193 198 204 210 216

Repetitions 6 7 8 53 55 56 59 61 63 65 67 69 71 73 75 77 79 82 83 85 88 89 92 94 94 98 100 100 104 107 106 110 113 112 116 119 118 122 126 124 128 132 130 134 138 136 140 144 142 146 151 148 153 157 153 159 163 162 167 171 168 173 178 174 179 184 180 185 190 186 192 197 192 198 203 198 204 209 204 210 216 210 216 222 216 223 228 222 229 235

9 58 65 71 77 84 90 97 103 110 116 123 129 135 142 148 155 161 168 176 182 189 195 202 208 215 221 228 234 241

10 60 66 73 80 86 93 99 106 113 119 126 133 139 146 152 159 166 172 180 186 193 200 206 213 220 226 233 239 246

11 62 68 75 82 88 95 101 108 115 123 129 136 142 150 156 163 170 178 184 190 197 204 211 217 224 231 238 245 251

12 64 70 77 84 90 97 104 110 117 127 132 139 146 154 160 167 174 180 187 194 201 208 215 222 229 236 243 250 257

Weight 1 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300 305 310 315 320 325 330 335 340 345 350 355 360 365 370 375 380 385 390 395 400

2 199 204 209 215 220 225 230 236 241 246 251 257 262 267 272 278 283 288 293 298 304 309 314 319 325 330 335 340 346 351 356 361 367 372 377 382 387 393 398 403 408 414 419

3 207 213 218 224 229 235 240 246 251 256 262 267 273 278 284 289 295 300 306 311 316 322 327 333 338 344 349 355 360 366 371 376 382 387 393 398 404 409 415 420 426 431 436

4 215 220 226 232 237 243 249 254 260 266 271 277 283 288 294 300 305 311 316 322 328 333 339 345 350 356 362 367 373 379 384 390 396 401 407 413 418 424 429 435 441 446 452

5 222 228 233 239 245 251 257 263 268 274 280 286 292 298 303 309 315 321 327 333 338 344 350 356 362 368 373 379 385 391 397 403 409 414 420 426 432 438 444 449 455 461 467

6 228 234 240 246 252 258 264 271 277 283 289 295 301 307 313 319 325 331 337 343 349 355 361 367 373 379 385 391 397 403 409 415 421 427 433 439 445 451 457 463 469 475 481

Repetitions 7 8 235 241 241 248 247 254 253 260 260 267 266 273 272 279 278 286 284 292 291 298 297 305 303 311 309 317 315 324 321 330 328 336 334 343 340 349 346 355 352 362 358 368 365 374 371 381 377 387 383 393 389 400 396 406 402 412 408 419 414 425 420 432 426 438 433 444 439 451 445 457 451 463 457 470 464 476 470 482 476 489 482 495 488 501 494 508

9 247 254 260 267 273 280 286 293 299 306 312 319 325 332 338 345 351 358 364 371 377 384 390 397 403 410 416 423 429 436 442 449 455 462 468 475 481 488 494 501 507 514 520

10 253 259 266 273 279 286 293 299 306 313 319 326 333 339 346 353 359 366 372 379 386 392 399 406 412 419 426 432 439 446 452 459 466 472 479 486 492 499 505 512 519 525 532

11 258 265 272 279 285 292 299 306 313 319 326 333 340 347 353 360 367 374 381 387 394 401 408 415 421 428 435 442 449 455 462 469 476 482 489 496 503 510 516 523 530 537 544

12 264 271 277 284 291 298 305 312 319 326 333 340 347 354 361 368 375 381 388 395 402 409 416 423 430 437 444 451 458 465 472 479 486 492 499 506 513 520 527 534 541 548 555