Knowing your one-rep max (1RM) in the major lifts is very useful information when making decisions not only when entering meets, but also when planning long-term training strategy. However, completing one-rep max lifts on a regular basis can be dangerous without a spotter, and lead to injuries over time as the muscle is forced to fail under such a heavy load. For this reason, it is useful to make conversions, using higher rep completion numbers with lighter weights, in order to calculate a 1RM for various exercises. Below you will find conversion multipliers for 6,7,8,9,10,11, and 12 rep sets. Simply multiply the weight you lift, times the multiplier provided, and you will receive a very close estimation to what your one-rep poundage max actually is. Attempt ten reps with the weight, and use the table below to convert the number of reps you complete, in order to calculate your one-rep max.

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