impuritextraining tools

Plan the lift before you touch the bar

Estimate your one-rep max, load the bar for any target, and get a ramp of warm-up sets - all in the units you train in.

One-rep max estimate

Estimated 1RM
124.6kg

from 100 kg x 8 reps - Average

Formula

Percentage breakdown

of 124.6 kg
100%
124.6 kg~1 reps
Max effort - 1 rep
95%
118.4 kg~2 reps
Near max - 2 reps
90%
112.2 kg~3 reps
Heavy strength - 2-3 reps
85%
105.9 kg~5 reps
Strength + power - 4-5 reps
80%
99.7 kg~8 reps
Hypertrophy - 6-8 reps
75%
93.5 kg~10 reps
Volume work - 9-10 reps
70%
87.2 kg~13 reps
Volume + endurance - 12-13 reps
60%
74.8 kg~20 reps
Conditioning - 20 reps
50%
62.3 kg~30 reps
Recovery - 30 reps

How to use these numbers

  • Lift in the 1-5 rep range to build raw strength.
  • Work the 6-10 rep range most of the time to add muscle.
  • Use 70% and below for volume and conditioning without grinding near your limit.
  • Re-test your max every so often - estimates drift as your technique and conditioning change.

These are estimates for programming, not a promise of what you can lift. A true one-rep max is tested on the bar with a spotter. Listen to your body and leave the ego at the rack.