Estimation for a one repetition maximum

The following formula can be used when a one repetition maximum is not advisable or practical. This method of determining 1 RM is preferred from a safety perspective. To best use this prediction equation it is advised to stay at the lower end of the repetition range. Five (5) repetitions are a reasonable number to shoot for.

Repetitions Should Remain in the Range of 3 - 15

Formula

Estimated Maximum = (# Reps. x 0.03 x Weight Lifted) + Weight Lifted

Example: A person bench pressed 200 lbs. for 6 repetitions and wants to predict a 1 RM.

Estimated Maximum = (6 x 0.03 x 200) + 200 = 236 lbs.

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