Calculate your one rep max for any lift. Your one rep max is the max weight you can lift for a single repetition for a given exercise.

Weight

lbs kg

Repetitions

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Why is it important to know one rep max?

• Less chance of injury because you don't have to lift as much weight.
• If you lift one rep max, there is a heavy load on the central nervous system, muscles, etc. As a result, subsequent workouts may no longer be as effective because the body has not fully recovered.
• If you have to come across a training program where the working weight for an exercise is written as 70% of one rep max.

More accuracy with fewer repetitions. For example, 3 repetitions in an exercise will give a more accurate one rep max than 12 repetitions.