When it comes to strength training, understanding the relationship between your one-rep max (1RM) and the number of reps you can perform at a given percentage is crucial for effective programming and goal setting. In this article, we’ll explore how many reps you can typically lift with 75% of your max and provide a general guideline for other percentages as well.
Reps and Percentages of 1RM
The number of reps you can perform with a certain percentage of your 1RM can vary from person to person, depending on factors such as training experience, muscle fiber type, and overall conditioning. However, there are some general guidelines that can help you estimate the number of reps you can lift at a given percentage:
75% of 1RM
According to the NSCA Training Load Chart, if you can lift a weight for 10 reps, that weight is approximately 75% of your 1RM. So, if you can do 10 reps with 135 lb, your estimated 1RM would be 180 lb (135 รท 0.75 = 180).
Other Percentages
The NSCA chart also provides estimates for other percentages of 1RM and the corresponding number of reps:
60% of 1RM: 20 reps
70% of 1RM: 12 reps
80% of 1RM: 8 reps
85% of 1RM: 6 reps
90% of 1RM: 4 reps
95% of 1RM: 2 reps
100% of 1RM: 1 rep
It’s important to note that these are general guidelines, and individual variations may occur. Additionally, specificity of training plays a role in the number of reps you can perform at a given percentage.
Knowing your 1RM and the corresponding number of reps at different percentages can help you plan your training more effectively. It allows you to set specific goals, track progress, and adjust your training load accordingly.