Fitness Tools | Rep Max Estimation Reference
ACSM Percentage-of-1RM Table
Section titled “ACSM Percentage-of-1RM Table”Maps repetition counts to percentages of one-rep maximum:
| Reps | % of 1RM | Reps | % of 1RM |
|---|---|---|---|
| 1 | 100% | 11 | 70% |
| 2 | 95% | 12 | 67% |
| 3 | 93% | 13 | 66.5% |
| 4 | 90% | 14 | 66% |
| 5 | 87% | 15 | 65% |
| 6 | 85% | 16 | 64% |
| 7 | 83% | 17 | 63% |
| 8 | 80% | 18 | 62% |
| 9 | 77% | 19 | 61% |
| 10 | 75% | 20 | 60% |
Estimation Formula
Section titled “Estimation Formula”estimated_weight = (current_weight / percent[current_reps]) * percent[desired_reps]Result is rounded to the nearest specified base (typically 2.5 or 5.0 lbs).
Accuracy Notes
Section titled “Accuracy Notes”- Best results when using 5 or fewer reps as the base measurement
- Percentages are within +/- 0.5-2% depending on training status
- The table assumes standard strength training form and tempo
- Individual variation means these are estimates, not exact predictions