1. Name: _______________________
1 RM Assignment: Weight Training
Repetitions % of 1 RM
1 100
2 95
3 90
4 88
5 86
6 83
7 80
8 78
9 76
10 75
Ex. Harry Potter completed 5 bench press reps of 200 lbs. What is his 1 RM?
5 reps = 86% of 1 RM
200 lbs / 0.86 = 232.6 lbs
Ex. Harry is beginning a new weight training routine that begins with 55% of his 1RM. How
much weight should be begin lifting?
232.6 lbs x 0.55 = 127.9 lbs
1. Hermione Granger completed 3 back squat reps of 350 lbs. What is her 1 RM?
2. Ron Weasley completed 8 front squat reps of 225 lbs. What is his 1RM?
3. Ginny Weasley completed 4 bench press reps of 175 lbs. What is her 1 RM?
4. Albus Percival Wulfric Brian Dumbledore is about halfway through a new weight
training program. At the beginning of the program he completed 7 back squats of 600 lbs.
What was his 1 RM? Next week he will be lifting 75% of his max. How much weight
will Dumbledore be squatting?
1. Find the number of reps to concentric failure that
you can perform with a certain weight.
2. Find the percentage associated with that number
of repetitions from the table.
3. Now, divide the weight you can do by that
percentage using decimals (for example, 83
percent equals .83) and that will give you an
approximation of your one repetition maximum.