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1RM Chart in KG & LBS
Convert a known one-rep max into estimated 2RM to 10RM training weights.
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
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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
This 1RM chart shows estimated 2RM to 10RM values from a known one-rep max.
Use it as a quick reference when planning training weights, comparing rep ranges or choosing warm-up and working sets.
The values are estimates, not guarantees. Actual performance can vary depending on exercise, fatigue, technique and training experience.
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.
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.
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.