Printable tables for max lifts between 400 and 500.
- Printable one rep max chart (1RM Table)
- Printable Training load Chart
This is a percent based chart. So it works for booth pounds and kilograms. Or any other unit you choose to use.
Click for printable table.
1 Rep Max Chart for reps between 1 and 20 for Maxes between 400 and 500
How to use these Training load Charts
This is a quick example. If you want all the details on how to use these Printable Training load Charts check out…
- To calculate your estimated 1RM…
- If you lifted 340 pounds 10 times, look for 340 under the 10 rep column, then follow that row until you hit the 100% column.
- So, 10 reps at 340 pounds equals a 1RM of 460
- Training load Charts work in reverse too…
- If you want to 8 reps and you know you 1RM is 415…
- Find 415 in the 1RM column, then follow that row over to the 8 rep column. There you’ll see that you can use about 330 for 8 reps.
How to use 1 RM tables to calculate your one rep max.
How to use 1 RM tables to calculate the weight for your sets and reps.
1RM Estimation Tables
Printable one rep max chart (1RM Table) for maxes between 0 and 100.
Printable one rep max chart (1RM Table) for maxes between 100 and 200.
Printable one rep max chart (1RM Table) for maxes between 200 and 300.
Printable one rep max chart (1RM Table) for maxes between 200 and 300.
Printable one rep max chart (1RM Table) for maxes between 400 and 500.
Printable one rep max chart (1RM Table) for maxes between 500 and 600.
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