A one rep max calculator will come in very handy for you as you begin using the weight lifting workouts here at WLC.
A 1 rep max calculator allows you to input the amount of weight you lifted for ANY given set and the number of reps completed for that set.
The output of the calculation will be all of your rep maxes including an estimate for what amount of weight you could have lifted for a one rep.
For example, if you went to complete failure recently on a set of squats and you did 135 pounds for 8 reps you can easily find what you could have lifted for a single rep.
When I input 135 pounds for 8 reps, I get the following rep maxes:
1 Rep Max = 168 pounds
2 Rep Max = 163 pounds
3 Rep Max = 158 pounds
4 Rep Max = 154 pounds
5 Rep Max = 149 pounds
6 Rep Max = 144 pounds
7 Rep Max = 140 pounds
8 Rep Max = 135 pounds
9 Rep Max = 130 pounds
10 Rep Max = 126 pounds
11 Rep Max = 121 pounds
12 Rep Max = 116 pounds
13 Rep Max = 112 pounds
14 Rep Max = 107 pounds
15 Rep Max = 102 pounds
This means you can lift approximately 168 pounds for 1 rep, 149 pounds for 5 reps, 126 pounds for 10 reps, and 102 pounds for 15 reps. You can estimate the weight you can lift for any of the rep targets shown above.
This is just an example of what you'll be able to do with the one rep max calculator I'm giving you today.
So let's say you just finished up the Level 1 Base Weight Lifting Workout from WLC. This means you'll know your new rep maxes since you worked as hard as possible and reached failure towards the end of the program.
As an example, the best you could do on the exercises are shown below:
- Squat: 235 pounds for 5 reps
- Bench Press: 185 pounds for 5 reps
- Row: 205 pounds for 5 reps
- Dip: Body Weight of 180 pounds plus 15 pounds for 7 reps
- Overhead Press: 110 pounds for 5 reps
- Deadlift: 265 pounds for 5 reps
- Chin Up: Body Weight of 180 pounds plus 25 pounds for 8 reps
You simply put the results above into the 1 rep max calculator to get your results as shown below. Again, the below is just an example.
You'll be able to take your results from your weight lifting workouts and get the outputs for each exercise from the 1 rep max calculator.
1 Rep Calculator Results for Squat 235 Pounds x 5 reps
Rep Maxes, Weight
1, 264
2, 257
3, 250
4, 242
5, 235
6, 228
7, 220
8, 213
9, 206
10, 198
11, 191
12, 184
13, 176
14, 169
15, 161
1 Rep Calculator Results for Bench Press 185 Pounds x 5 reps
Rep Maxes, Weight
1, 208
2, 202
3, 197
4, 191
5, 185
6, 179
7, 173
8, 168
9, 162
10, 156
11, 150
12, 144
13, 139
14, 133
15, 127
1 Rep Calculator Results for Row 205 Pounds x 5 reps
Rep Maxes, Weight
1, 231
2, 224
3, 218
4, 211
5, 205
6, 199
7, 192
8, 186
9, 179
10, 173
11, 167
12, 160
13, 154
14, 147
15, 141
1 Rep Calculator Results for Dip 195 Pounds x 7 reps
Rep Maxes, Weight
1, 234
2, 228
3, 221
4, 215
5, 208
6, 202
7, 195
8, 188
9, 182
10, 175
11, 169
12, 162
13, 156
14, 149
15, 143
1 Rep Calculator Results for Overhead Press 110 Pounds x 5 reps
Rep Maxes, Weight
1, 124
2, 120
3, 117
4, 113
5, 110
6, 107
7, 103
8, 100
9, 96
10, 93
11, 89
12, 86
13, 82
14, 79
15, 76
1 Rep Calculator Results for Deadlift 265 Pounds x 5 reps
Rep Maxes, Weight
1, 298
2, 290
3, 282
4, 273
5, 265
6, 257
7, 248
8, 240
9, 232
10, 224
11, 215
12, 207
13, 199
14, 190
15, 182
1 Rep Calculator Results for Chin Up 205 Pounds x 8 reps
Rep Maxes, Weight
1, 255
2, 247
3, 240
4, 233
5, 226
6, 219
7, 212
8, 205
9, 198
10, 191
11, 184
12, 177
13, 170
14, 163
15, 155
Tracking Strength Gains is VERY Important
If you've been following the WLC System, you'll know that tracking your strength gains is VERY important.
With this special weight lifting calculator, you can easily input your results from each workout to see if your one rep max has increased or decreased based on the results from your latest workout.
If you're getting stronger each workout, you are on the right track!
So use the free download of the one rep max chart to your advantage. Enjoy your strength gains while using the WLC System.
Free Download: One Rep Max Calculator
You will need Microsoft Excel or the free Open Office to use the one rep max calculator.
This makes it much easier to use than other online calculators. Simply download the file and save to your computer. You can simply open and use from your computer without having to go to a web page to enter your calculations.
Free Weight Lifting Chart Download – One Rep Max Calculator: Download
You simply enter the amount of weight and reps lifted into the Step 1 input cells and the results will be output in the Step 2 area. That's it. You don't need to do anything else. You can then record your new rep maxes for each weight lifting exercise.
If you need any help using this weight lifting calculator to figure out your rep maxes, just let me know in the comments section below. I'll be glad to help you figure out your new 1 rep max or any other rep maxes for your workouts.
Remember this important tip from the WLC System: tracking strength gains allows you to ensure you are recovering properly from your weight lifting workouts.
Dennis Seibert says
atHi Josh
Found another typo in your above explanation of the use of the One Max Rep Calculator.
You stated:
“For example, if you went to complete failure recently on a set of squats and you did 135 pounds for 11 reps you can easily find what you could have lifted for a single rep.
When I input 135 pounds for 11 reps, I get the following rep maxes:”
I believe that what you intended was “135 pounds for 8 reps” in your example above.
I will reply to a previous e-mail of mine that you replied to a few weeks back regarding the issue of pain in my wife’s knee tomorrow. I too sometimes lose track of e-mails as well!!
Dennis
President of WLC says
atHey Dennis, you are 100% correct. I already fixed it above. Thanks so much for catching that! You are very good at this!
I sure hope your wife’s knee pain is getting better. No worries on the email. I get behind on them often, but have been trying to keep up every day. Hopefully, I can do so.
Phil Thomas says
atHow do you include sets in the calculation? I do 5 sets of 5 reps. Do I enter 25 completed reps?
Thanks!
President of WLC says
atPhil, you take your best set of 5 reps and enter into the calculator. The calculator works for a single set to tell you what you could have lifted. If the set was less than maximal, then the calculator won’t tell you the true 1 rep max strength level you have.
But, I use the 1 rep max calculator to also track strength gains as I go throughout a weight lifting program. Even if it’s not my best effort, I can still see the numbers increasing over the course of the workout program. At some point, you will start hitting maximum effort sets as you increase the weight over time.
At that point, you’ll start to really see what you’re capable of lifting. But back to your original question. ONLY enter your best set of 5 reps if you’re doing a 5×5 weight lifting workout.
Hope that helps Phil. Let me know if you have any further questions! Glad to have you here at WLC.
Josh, President of WLC says
atSometimes it’s difficult to know if you are stronger than 6 months ago because you now might be using a much different program. The WLC Workouts Manual includes around 70 different workout programs and many of them are very different. For example, you might be doing low reps in a strength specific training program when you did higher reps 6 months ago. How do you know if you are stronger now and making progress? You simply enter the results into the 1-rep max calculator to see what your current 1-rep max is as this is the best indicator of current strength levels. If you have any questions, let me know. I am happy to help.