1RM**calculators and rep tables are essential training tools. Doesn’t mater if you’re a veteran or a rookie lifter.**

Discover what they are and how to use your one rep max in training programs.

What they are, how to predict use them to , and how to use them to decide what weight to use.

With this table predicting your 1RM is easy.

## Using 1RM Table to Determine Your Max

- Along the top row find the number of reps you want to convert to a 1RM.
- Once you have found the reps column, follow it down until you hit the weight you used.
- Then follow the row of the weight use all the way to the left. The weight there is your estimated one rep max.

### Example:

Image you pushed your dumbbell bench press to the limit. You used 60 pounds and completed 8 reps.

Looking at the top rows we see that 8 reps is about 80% of a 1RM. So we go down the 8 rep column until we find 60 pounds.

Once we locate 60 we follow that row all the way to the left where is says 75.

That means your estimated 1RM is 75 pounds.

All values are estimates. Everyone is a little different. Some are better at pumping out reps while other think anything over 5 is cardio.

However, the table will get you in the ballpark. Definitely close enough to use in training, and gauge your progress in the gym.

The 1RM table is independent of units. Meaning that the same table can be used to determine your one rep max if you use pounds, kilos or even stones.

## Using 1RM Table to Determine Your Working Sets

These tables work in both directions. Not only do they predict your one rep max, but put you in the ballpark for your working sets.

Let’s say you’re doing a 5×5 protocol for dumbbell bench press.

Using your bench press 1RM and referencing our tables, it’s easy to estimate how much to use for each set on the dumbbell bench.

For this example imagine your bench press max is 200 pounds. Splitting that number in half to determine how much to use for each arm we end up with 100 pounds.

Because dumbbells aren’t as stable as the bench press we can’t lift as much. So we’ll drop it down to 90 pounds per arm.

Finding 90 in the 100% column then taking that row across until it intersects with the 5RM column we can see your estimated 5 rep max for the dumbbell bench is 80.

Now that’s your 5RM. You can’t use that for every set so stay in the 90 pound row for but start with your 10RM weight. As you get deeper into your sets follow the chart to guide your weight increases.

## Relative Intensity Table

Now that yo know your 1RM and the weight you can expect to max out on at different reps, you can use the relative intensity table below to help choose your training weights.

As you can see from the table, the majority of your sets and training belongs in the moderate plus category represented by the yellow rows.

The relative intensity of a moderate intensity set is about 86% of what you could do. Absolute and relative intensity can get confusing. But it’s not that bad if you follow the table. Follow the link below if you want an example….

### Relative Intensity Tables

- Click here for reps between 1and 10.
- Click here for reps from 11-20.
- More detail on the the use of a Relative Intensity Table.