Weightlifting max converter

You might think your 1RM doesn't matter, because you'll never train that heavy on most lifts anyway. But then, one day, you see a program that asks you to use 70 percent of your 1RM on a lift.

When that happens, use this calculator to guide you. If you don't want to pull it up and plug in the numbers each time, download the 1RM App, which saves and tracks your 1RM and percentages for multiple lifts. Some programs are set up a little differently and will instead tell you to lift with your 3RM, 6RM, or some other number. What's different here is that instead of a giving you a percentage of your 1RM, you'll see 3RM, which indicates you should use a weight that you can do for only 3 reps.

You'll need the table below to essentially do the conversion in a different way. Just remember that these are estimates and won't always hold true. For example, because a squat uses more muscle than a curl, one study found that lifters could knock out more reps at 60, 80, and 90 percent than they could with curls. Likewise, rep maxes can fluctuate daily, based on everything from how well you slept to how recovered you are from your previous workouts.

So if you find that last week's 8RM is now a 5RM, don't be afraid to lighten the weight for a workout. Now that you know your percentages, put them to work in these BodyFit programs that are all structured around percentage-based lifting. Now that you know your estimated 1RM and lifting percentages, here are your next steps. Our strength standards are based on over 73,, lifts entered by Strength Level users. We have male and female standards for these gym exercises and more: bench press, squat, deadlift, shoulder press, pull ups, dumbbell bench press, dumbbell curl, push ups, barbell curl, dumbbell shoulder press.

View Strength Standards. We have fitness calculators and cardio standards for running, rowing and cycling. How fit are you? Join the Strength Level community today! Track your workouts and compare with your friends and other lifters. Select additional packages to add to your calculator. Anyone who uses your calculator must enter an email address or phone number. Analytics Package. Gain valuable insights with real-time statistics and analytics for your calculator.

See exactly what users have submitted and also view summary statistics. Enterprise Package. Support Package. Skip the support lines and receive priority one-on-one support from our customer service team. Required link back. Customize Calculations - unlimited. No link.