Hard Work Generates Results

Use this reference table to determine your weight load based on different reps. For example if you can 15 pounds for 10 reps of an exercise (go down Column “10RM” till you see 15) you would be able to do 20lbs for 1 rep (go across to the Column “1RM”).

1RM 2RM 3RM 4RM 5RM 6RM 7RM 8RM 9RM 10RM 11RM 12RM 13RM 14RM 15RM
100.00% 95.00% 92.50% 90.00% 87.50% 85.00% 82.50% 80.00% 77.50% 75.00% 72.50% 70.00% 67.50% 65.00% 62.50%
5 4.75 4.63 4.50 4.38 4.25 4.13 4.00 3.88 3.75 3.63 3.50 3.38 3.25 3.13
8 7.60 7.40 7.20 7.00 6.80 6.60 6.40 6.20 6.00 5.80 5.60 5.40 5.20 5.00
10 9.50 9.25 9.00 8.75 8.50 8.25 8.00 7.75 7.50 7.25 7.00 6.75 6.50 6.25
12 11.40 11.10 10.80 10.50 10.20 9.90 9.60 9.30 9.00 8.70 8.40 8.10 7.80 7.50
15 14.25 13.88 13.50 13.13 12.75 12.38 12.00 11.63 11.25 10.88 10.50 10.13 9.75 9.38
20 19.00 18.50 18.00 17.50 17.00 16.50 16.00 15.50 15.00 14.50 14.00 13.50 13.00 12.50
25 23.75 23.13 22.50 21.88 21.25 20.63 20.00 19.38 18.75 18.13 17.50 16.88 16.25 15.63
30 28.50 27.75 27.00 26.25 25.50 24.75 24.00 23.25 22.50 21.75 21.00 20.25 19.50 18.75
35 33.25 32.38 31.50 30.63 29.75 28.88 28.00 27.13 26.25 25.38 24.50 23.63 22.75 21.88
40 38.00 37.00 36.00 35.00 34.00 33.00 32.00 31.00 30.00 29.00 28.00 27.00 26.00 25.00
45 42.75 41.63 40.50 39.38 38.25 37.13 36.00 34.88 33.75 32.63 31.50 30.38 29.25 28.13
50 47.50 46.25 45.00 43.75 42.50 41.25 40.00 38.75 37.50 36.25 35.00 33.75 32.50 31.25
55 52.25 50.88 49.50 48.13 46.75 45.38 44.00 42.63 41.25 39.88 38.50 37.13 35.75 34.38
60 57.00 55.50 54.00 52.50 51.00 49.50 48.00 46.50 45.00 43.50 42.00 40.50 39.00 37.50
65 61.75 60.13 58.50 56.88 55.25 53.63 52.00 50.38 48.75 47.13 45.50 43.88 42.25 40.63
70 66.50 64.75 63.00 61.25 59.50 57.75 56.00 54.25 52.50 50.75 49.00 47.25 45.50 43.75
75 71.25 69.38 67.50 65.63 63.75 61.88 60.00 58.13 56.25 54.38 52.50 50.63 48.75 46.88
80 76.00 74.00 72.00 70.00 68.00 66.00 64.00 62.00 60.00 58.00 56.00 54.00 52.00 50.00
85 80.75 78.63 76.50 74.38 72.25 70.13 68.00 65.88 63.75 61.63 59.50 57.38 55.25 53.13
90 85.50 83.25 81.00 78.75 76.50 74.25 72.00 69.75 67.50 65.25 63.00 60.75 58.50 56.25
95 90.25 87.88 85.50 83.13 80.75 78.38 76.00 73.63 71.25 68.88 66.50 64.13 61.75 59.38
100 95.00 92.50 90.00 87.50 85.00 82.50 80.00 77.50 75.00 72.50 70.00 67.50 65.00 62.50
105 99.75 97.13 94.50 91.88 89.25 86.63 84.00 81.38 78.75 76.13 73.50 70.88 68.25 65.63
110 104.50 101.75 99.00 96.25 93.50 90.75 88.00 85.25 82.50 79.75 77.00 74.25 71.50 68.75
115 109.25 106.38 103.50 100.63 97.75 94.88 92.00 89.13 86.25 83.38 80.50 77.63 74.75 71.88
120 114.00 111.00 108.00 105.00 102.00 99.00 96.00 93.00 90.00 87.00 84.00 81.00 78.00 75.00
125 118.75 115.63 112.50 109.38 106.25 103.13 100.00 96.88 93.75 90.63 87.50 84.38 81.25 78.13
130 123.50 120.25 117.00 113.75 110.50 107.25 104.00 100.75 97.50 94.25 91.00 87.75 84.50 81.25
135 128.25 124.88 121.50 118.13 114.75 111.38 108.00 104.63 101.25 97.88 94.50 91.13 87.75 84.38
140 133.00 129.50 126.00 122.50 119.00 115.50 112.00 108.50 105.00 101.50 98.00 94.50 91.00 87.50
145 137.75 134.13 130.50 126.88 123.25 119.63 116.00 112.38 108.75 105.13 101.50 97.88 94.25 90.63
150 142.50 138.75 135.00 131.25 127.50 123.75 120.00 116.25 112.50 108.75 105.00 101.25 97.50 93.75
155 147.25 143.38 139.50 135.63 131.75 127.88 124.00 120.13 116.25 112.38 108.50 104.63 100.75 96.88
160 152.00 148.00 144.00 140.00 136.00 132.00 128.00 124.00 120.00 116.00 112.00 108.00 104.00 100.00
165 156.75 152.63 148.50 144.38 140.25 136.13 132.00 127.88 123.75 119.63 115.50 111.38 107.25 103.13
170 161.50 157.25 153.00 148.75 144.50 140.25 136.00 131.75 127.50 123.25 119.00 114.75 110.50 106.25
175 166.25 161.88 157.50 153.13 148.75 144.38 140.00 135.63 131.25 126.88 122.50 118.13 113.75 109.38
180 171.00 166.50 162.00 157.50 153.00 148.50 144.00 139.50 135.00 130.50 126.00 121.50 117.00 112.50
185 175.75 171.13 166.50 161.88 157.25 152.63 148.00 143.38 138.75 134.13 129.50 124.88 120.25 115.63
190 180.50 175.75 171.00 166.25 161.50 156.75 152.00 147.25 142.50 137.75 133.00 128.25 123.50 118.75
195 185.25 180.38 175.50 170.63 165.75 160.88 156.00 151.13 146.25 141.38 136.50 131.63 126.75 121.88
200 190.00 185.00 180.00 175.00 170.00 165.00 160.00 155.00 150.00 145.00 140.00 135.00 130.00 125.00
205 194.75 189.63 184.50 179.38 174.25 169.13 164.00 158.88 153.75 148.63 143.50 138.38 133.25 128.13
210 199.50 194.25 189.00 183.75 178.50 173.25 168.00 162.75 157.50 152.25 147.00 141.75 136.50 131.25
215 204.25 198.88 193.50 188.13 182.75 177.38 172.00 166.63 161.25 155.88 150.50 145.13 139.75 134.38
220 209.00 203.50 198.00 192.50 187.00 181.50 176.00 170.50 165.00 159.50 154.00 148.50 143.00 137.50
225 213.75 208.13 202.50 196.88 191.25 185.63 180.00 174.38 168.75 163.13 157.50 151.88 146.25 140.63
230 218.50 212.75 207.00 201.25 195.50 189.75 184.00 178.25 172.50 166.75 161.00 155.25 149.50 143.75
235 223.25 217.38 211.50 205.63 199.75 193.88 188.00 182.13 176.25 170.38 164.50 158.63 152.75 146.88
240 228.00 222.00 216.00 210.00 204.00 198.00 192.00 186.00 180.00 174.00 168.00 162.00 156.00 150.00
245 232.75 226.63 220.50 214.38 208.25 202.13 196.00 189.88 183.75 177.63 171.50 165.38 159.25 153.13
250 237.50 231.25 225.00 218.75 212.50 206.25 200.00 193.75 187.50 181.25 175.00 168.75 162.50 156.25
255 242.25 235.88 229.50 223.13 216.75 210.38 204.00 197.63 191.25 184.88 178.50 172.13 165.75 159.38
260 247.00 240.50 234.00 227.50 221.00 214.50 208.00 201.50 195.00 188.50 182.00 175.50 169.00 162.50
265 251.75 245.13 238.50 231.88 225.25 218.63 212.00 205.38 198.75 192.13 185.50 178.88 172.25 165.63
270 256.50 249.75 243.00 236.25 229.50 222.75 216.00 209.25 202.50 195.75 189.00 182.25 175.50 168.75
275 261.25 254.38 247.50 240.63 233.75 226.88 220.00 213.13 206.25 199.38 192.50 185.63 178.75 171.88
280 266.00 259.00 252.00 245.00 238.00 231.00 224.00 217.00 210.00 203.00 196.00 189.00 182.00 175.00
285 270.75 263.63 256.50 249.38 242.25 235.13 228.00 220.88 213.75 206.63 199.50 192.38 185.25 178.13
290 275.50 268.25 261.00 253.75 246.50 239.25 232.00 224.75 217.50 210.25 203.00 195.75 188.50 181.25
295 280.25 272.88 265.50 258.13 250.75 243.38 236.00 228.63 221.25 213.88 206.50 199.13 191.75 184.38
300 285.00 277.50 270.00 262.50 255.00 247.50 240.00 232.50 225.00 217.50 210.00 202.50 195.00 187.50
305 289.75 282.13 274.50 266.88 259.25 251.63 244.00 236.38 228.75 221.13 213.50 205.88 198.25 190.63
310 294.50 286.75 279.00 271.25 263.50 255.75 248.00 240.25 232.50 224.75 217.00 209.25 201.50 193.75
315 299.25 291.38 283.50 275.63 267.75 259.88 252.00 244.13 236.25 228.38 220.50 212.63 204.75 196.88
320 304.00 296.00 288.00 280.00 272.00 264.00 256.00 248.00 240.00 232.00 224.00 216.00 208.00 200.00
325 308.75 300.63 292.50 284.38 276.25 268.13 260.00 251.88 243.75 235.63 227.50 219.38 211.25 203.13
330 313.50 305.25 297.00 288.75 280.50 272.25 264.00 255.75 247.50 239.25 231.00 222.75 214.50 206.25
335 318.25 309.88 301.50 293.13 284.75 276.38 268.00 259.63 251.25 242.88 234.50 226.13 217.75 209.38
340 323.00 314.50 306.00 297.50 289.00 280.50 272.00 263.50 255.00 246.50 238.00 229.50 221.00 212.50
345 327.75 319.13 310.50 301.88 293.25 284.63 276.00 267.38 258.75 250.13 241.50 232.88 224.25 215.63
350 332.50 323.75 315.00 306.25 297.50 288.75 280.00 271.25 262.50 253.75 245.00 236.25 227.50 218.75
355 337.25 328.38 319.50 310.63 301.75 292.88 284.00 275.13 266.25 257.38 248.50 239.63 230.75 221.88
360 342.00 333.00 324.00 315.00 306.00 297.00 288.00 279.00 270.00 261.00 252.00 243.00 234.00 225.00
365 346.75 337.63 328.50 319.38 310.25 301.13 292.00 282.88 273.75 264.63 255.50 246.38 237.25 228.13
370 351.50 342.25 333.00 323.75 314.50 305.25 296.00 286.75 277.50 268.25 259.00 249.75 240.50 231.25
375 356.25 346.88 337.50 328.13 318.75 309.38 300.00 290.63 281.25 271.88 262.50 253.13 243.75 234.38
380 361.00 351.50 342.00 332.50 323.00 313.50 304.00 294.50 285.00 275.50 266.00 256.50 247.00 237.50
385 365.75 356.13 346.50 336.88 327.25 317.63 308.00 298.38 288.75 279.13 269.50 259.88 250.25 240.63
390 370.50 360.75 351.00 341.25 331.50 321.75 312.00 302.25 292.50 282.75 273.00 263.25 253.50 243.75
395 375.25 365.38 355.50 345.63 335.75 325.88 316.00 306.13 296.25 286.38 276.50 266.63 256.75 246.88
400 380.00 370.00 360.00 350.00 340.00 330.00 320.00 310.00 300.00 290.00 280.00 270.00 260.00 250.00