1RM Chart

StrengthPeaking.com

One Rep Max Chart in KG & LBS

Convert a known one-rep max into estimated 2RM to 10RM training weights.

Formulas
7 selected

This chart uses the average of all selected 1RM formulas.

Need a starting point? Use our 1RM Calculator to estimate your max.

Training bench press? Use the bench press 1RM chart in kg for bench-specific tips, examples and percentage guidance.

This chart starts from a known 1RM and estimates 2RM to 10RM values. For a personalised result from weight and reps, use the 1RM calculator.

One Rep Max Chart

Estimated rep maxes shown in lbs

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Enter a weight to highlight close matches in the chart.

1RM 2RM 3RM 4RM 5RM 6RM 7RM 8RM 9RM 10RM
660lbs 623lbs 604lbs 587lbs 572lbs 557lbs 543lbs 529lbs 516lbs 504lbs
640lbs 604lbs 586lbs 570lbs 554lbs 540lbs 526lbs 513lbs 501lbs 489lbs
620lbs 585lbs 568lbs 552lbs 537lbs 523lbs 510lbs 497lbs 485lbs 474lbs
600lbs 566lbs 549lbs 534lbs 520lbs 506lbs 494lbs 481lbs 470lbs 458lbs
580lbs 547lbs 531lbs 516lbs 502lbs 489lbs 477lbs 465lbs 454lbs 443lbs
560lbs 528lbs 513lbs 498lbs 485lbs 473lbs 461lbs 449lbs 438lbs 428lbs
540lbs 509lbs 494lbs 481lbs 468lbs 456lbs 444lbs 433lbs 423lbs 412lbs
520lbs 491lbs 476lbs 463lbs 450lbs 439lbs 428lbs 417lbs 407lbs 397lbs
500lbs 472lbs 458lbs 445lbs 433lbs 422lbs 411lbs 401lbs 391lbs 382lbs
480lbs 453lbs 439lbs 427lbs 416lbs 405lbs 395lbs 385lbs 376lbs 367lbs
460lbs 434lbs 421lbs 409lbs 398lbs 388lbs 378lbs 369lbs 360lbs 351lbs
440lbs 415lbs 403lbs 392lbs 381lbs 371lbs 362lbs 353lbs 344lbs 336lbs
420lbs 396lbs 384lbs 374lbs 364lbs 354lbs 345lbs 337lbs 329lbs 321lbs
400lbs 377lbs 366lbs 356lbs 346lbs 338lbs 329lbs 321lbs 313lbs 305lbs
380lbs 358lbs 348lbs 338lbs 329lbs 321lbs 313lbs 305lbs 297lbs 290lbs
360lbs 340lbs 330lbs 320lbs 312lbs 304lbs 296lbs 289lbs 282lbs 275lbs
340lbs 321lbs 311lbs 303lbs 295lbs 287lbs 280lbs 273lbs 266lbs 260lbs
320lbs 302lbs 293lbs 285lbs 277lbs 270lbs 263lbs 257lbs 250lbs 244lbs
300lbs 283lbs 275lbs 267lbs 260lbs 253lbs 247lbs 241lbs 235lbs 229lbs
280lbs 264lbs 256lbs 249lbs 243lbs 236lbs 230lbs 225lbs 219lbs 214lbs
260lbs 245lbs 238lbs 231lbs 225lbs 219lbs 214lbs 209lbs 203lbs 199lbs
240lbs 226lbs 220lbs 214lbs 208lbs 203lbs 197lbs 193lbs 188lbs 183lbs
220lbs 208lbs 201lbs 196lbs 191lbs 186lbs 181lbs 176lbs 172lbs 168lbs
200lbs 189lbs 183lbs 178lbs 173lbs 169lbs 165lbs 160lbs 157lbs 153lbs
180lbs 170lbs 165lbs 160lbs 156lbs 152lbs 148lbs 144lbs 141lbs 137lbs
160lbs 151lbs 146lbs 142lbs 139lbs 135lbs 132lbs 128lbs 125lbs 122lbs
140lbs 132lbs 128lbs 125lbs 121lbs 118lbs 115lbs 112lbs 110lbs 107lbs
120lbs 113lbs 110lbs 107lbs 104lbs 101lbs 99lbs 96lbs 94lbs 92lbs
100lbs 94lbs 92lbs 89lbs 87lbs 84lbs 82lbs 80lbs 78lbs 76lbs
80lbs 75lbs 73lbs 71lbs 69lbs 68lbs 66lbs 64lbs 63lbs 61lbs
60lbs 57lbs 55lbs 53lbs 52lbs 51lbs 49lbs 48lbs 47lbs 46lbs
40lbs 38lbs 37lbs 36lbs 35lbs 34lbs 33lbs 32lbs 31lbs 31lbs
20lbs 19lbs 18lbs 18lbs 17lbs 17lbs 16lbs 16lbs 16lbs 15lbs
About this 1RM chart
Learn how the table works

What Is a 1RM Chart?

A 1RM chart is a strength training reference table that estimates how much weight you may be able to lift for multiple reps based on a known one-rep max.

How to Use This One Rep Max Chart

Find your estimated or tested 1RM in the left column, then read across the row to see estimated weights for 2 to 10 reps.

1RM Chart in KG and LBS

This chart supports both kilograms and pounds. Use the unit toggle above the table to switch between kg and lbs.

Are Rep Max Charts Accurate?

Rep max charts are estimates. They are useful for planning and comparison, but they cannot perfectly predict performance.

Bench Press One Rep Max Chart

You can use this one rep max chart for bench press by finding your bench 1RM in the first column and reading across to estimate 2RM to 10RM weights.

Squat One Rep Max Chart

For squats, use the chart as a guide for planning working sets, warm-ups and rep targets based on your estimated or tested squat 1RM.

Deadlift One Rep Max Chart

For deadlifts, the chart can help estimate lower-rep and moderate-rep training weights from your known deadlift one-rep max.

Percentage of One Rep Max Chart

This one rep max chart works from a known 1RM and shows estimated 2RM to 10RM training weights. Those rep-max estimates are based on percentages of your one-rep max, but the table shows the actual weights to use rather than only showing percentages.

If you do not know your one-rep max yet, use our 1RM Calculator first. Enter the weight you lifted and the number of reps completed, then use that estimated 1RM as the starting point for this chart.

1RM Chart FAQs

What does 1RM mean?

1RM means one-rep max. It is the maximum weight you can lift for one complete repetition with good technique.

What does 5RM mean?

5RM means the maximum weight you can lift for five complete repetitions.

Can I use this for bench press, squat and deadlift?

Yes. This chart can be used as a general guide for bench press, squat, deadlift and other strength lifts.

Should I round the weights?

Yes. Round the suggested weights to the nearest load you can actually put on the bar.

Is this a percentage of one rep max chart?

Yes. The chart estimates 2RM to 10RM training weights from your known 1RM, which means the values are based on approximate percentages of your one-rep max. If you need to estimate your 1RM from weight and reps first, use the 1RM Calculator.

Is this an official NASM or NSCA one rep max chart?

No. This is a general one rep max chart for training estimates. If you need an official chart for a course, test or certification, check the current NASM or NSCA materials directly.

Can I save this one rep max chart as a PDF?

Yes. Use the print option in the chart actions menu, then choose save as PDF in your browser or device print settings.

Popular 1RM Chart Examples

100kg 1RM Chart

A 100kg one-rep max is commonly used as a reference point for strength training. Use the chart above to compare estimated 2RM, 3RM, 5RM and 10RM values from a 100kg max.

140kg 1RM Chart

A 140kg one-rep max is a useful benchmark for intermediate and stronger lifters. The table shows estimated rep maxes from 2 to 10 reps based on that 1RM.

225lb 1RM Chart

A 225lb one-rep max is one of the most searched strength benchmarks, especially for bench press. Switch the chart to lbs to view estimated 2RM to 10RM values.

300lb 1RM Chart

A 300lb one-rep max can be used to estimate heavier working sets across lower and moderate rep ranges. The chart helps compare estimated 2RM, 3RM, 5RM and 10RM values.