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 kg

Share this chart or download a clean PNG. More options are tucked into the menu.

Enter a weight to highlight close matches in the chart.

1RM 2RM 3RM 4RM 5RM 6RM 7RM 8RM 9RM 10RM
300kg 283kg 275kg 267kg 260kg 253kg 247kg 241kg 235kg 229kg
290kg 274kg 265kg 258kg 251kg 245kg 239kg 233kg 227kg 221kg
280kg 264kg 256kg 249kg 243kg 236kg 230kg 225kg 219kg 214kg
270kg 255kg 247kg 240kg 234kg 228kg 222kg 217kg 211kg 206kg
260kg 245kg 238kg 231kg 225kg 219kg 214kg 209kg 203kg 199kg
250kg 236kg 229kg 222kg 217kg 211kg 206kg 201kg 196kg 191kg
240kg 226kg 220kg 214kg 208kg 203kg 197kg 193kg 188kg 183kg
230kg 217kg 211kg 205kg 199kg 194kg 189kg 184kg 180kg 176kg
220kg 208kg 201kg 196kg 191kg 186kg 181kg 176kg 172kg 168kg
210kg 198kg 192kg 187kg 182kg 177kg 173kg 168kg 164kg 160kg
200kg 189kg 183kg 178kg 173kg 169kg 165kg 160kg 157kg 153kg
190kg 179kg 174kg 169kg 165kg 160kg 156kg 152kg 149kg 145kg
180kg 170kg 165kg 160kg 156kg 152kg 148kg 144kg 141kg 137kg
170kg 160kg 156kg 151kg 147kg 143kg 140kg 136kg 133kg 130kg
160kg 151kg 146kg 142kg 139kg 135kg 132kg 128kg 125kg 122kg
150kg 141kg 137kg 133kg 130kg 127kg 123kg 120kg 117kg 115kg
140kg 132kg 128kg 125kg 121kg 118kg 115kg 112kg 110kg 107kg
130kg 123kg 119kg 116kg 113kg 110kg 107kg 104kg 102kg 99kg
120kg 113kg 110kg 107kg 104kg 101kg 99kg 96kg 94kg 92kg
110kg 104kg 101kg 98kg 95kg 93kg 90kg 88kg 86kg 84kg
100kg 94kg 92kg 89kg 87kg 84kg 82kg 80kg 78kg 76kg
90kg 85kg 82kg 80kg 78kg 76kg 74kg 72kg 70kg 69kg
80kg 75kg 73kg 71kg 69kg 68kg 66kg 64kg 63kg 61kg
70kg 66kg 64kg 62kg 61kg 59kg 58kg 56kg 55kg 53kg
60kg 57kg 55kg 53kg 52kg 51kg 49kg 48kg 47kg 46kg
50kg 47kg 46kg 44kg 43kg 42kg 41kg 40kg 39kg 38kg
40kg 38kg 37kg 36kg 35kg 34kg 33kg 32kg 31kg 31kg
30kg 28kg 27kg 27kg 26kg 25kg 25kg 24kg 23kg 23kg
20kg 19kg 18kg 18kg 17kg 17kg 16kg 16kg 16kg 15kg
10kg 9kg 9kg 9kg 9kg 8kg 8kg 8kg 8kg 8kg
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.