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2 reps 3 reps 4 reps 5 reps 6 reps 7 reps 8 reps 9 reps 10 reps 12 reps 15 reps 83% 95% 93% 90% 87% 85% 80% 77% 75% 67% 65% 70 70 70 65 65 60 60 60 55 50 50 75 75 70 70 70 65 65 60 60 55 50 80 80 75 75 70 70 70 65 65 55 55 85 85 80 80 75 75 70 70 70 60 60 90 90 85 85 80 80 75 75 70 65 60 95 95 90 85 85 85 80 75 75 65 65 100 100 95 90 90 85 85 80 80 70 70 105 100 100 95 95 90 90 85 85 75 70 110 105 105 100 100 95 90 90 85 75 75 115 110 110 105 100 100 95 90 90 80 80 120 115 115 110 105 105 100 9.

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Weightlifting max percentage chart Questions & Answers

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To improve muscular strength, you should lift a lower number of reps (typically 6–8) at 60–80% of your 1RM; to improve muscular endurance, lift a higher number of reps (12–15) using about 50% of your 1RM.

A Matter of Muscle For optimal growth you need to lift for sets of eight to 12 reps, using 70 to 80 percent of your maximum. If you can perform a max squat of 300 pounds, this means keeping your working sets should be between 210 and 240 pounds for eight to 12 reps.

A 1-rep max refers to the maximum amount of weight you can lift for one repetition of a given exercise. It's used as a marker of overall strength and power in the exercise. It can also help you estimate how much weight to lift in the future based on the desired number of repetitions.

Around 80% of your one repetition maximum is often defined as “high intensity” or heavy lifting. Around 40% or less of your one repetition maximum is often defined as “low intensity”. In other words, lifting 80% of your one repetition maximum would allow you to do about eight reps.

1RM = one repetition maximum. The most or maximum amount you can lift for one repetition. This is often used to calculate the weight for a workout. For example, if your 1RM Front Squat was 100kg, and a workout called for "5 Front Squat at 80% 1RM", this would mean you would use 80kg (100 x 80%).

100 Percent LoadEffect on Performance80%Best load to build maximal strength without making inroads into recovery90%Optimal training load to maximize strength development (85-90%)100%Training load best suited to learn how to display maximal strength (92-100%)4 more rows • Jan 17, 2019

Keep an eye on the clock and practice sets of 80% on both exercises for a while. 10 minutes, 15 minutes, whatever feels “right.” Shoot for somewhere between 3 and 8 reps depending on the exercise (of course it is absolutely acceptable to do a heavy single if you feel up to it!).

Using 80% of a 1RM may result in 7, 8, 9, or 10 reps. The only thing that matters is what performance was obtained at that point in time and how you build on that performance. Rep ranges can be varied for different cycles such as heavy, moderate or light resistance training protocols.

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Form Packages
Adoption
Bankruptcy
Contractors
Divorce
Home Sales
Employment
Identity Theft
Incorporation
Landlord Tenant
Living Trust
Name Change
Personal Planning
Small Business
Wills & Estates
Packages A-Z
Form Categories
Affidavits
Bankruptcy
Bill of Sale
Corporate - LLC
Divorce
Employment
Identity Theft
Internet Technology
Landlord Tenant
Living Wills
Name Change
Power of Attorney
Real Estate
Small Estates
Wills
All Forms
Forms A-Z
Form Library
Customer Service
Terms of Service
DMCA Policy
About Us
Blog
Affiliates
Contact Us
Privacy Notice
Delete My Account
Site Map
All Forms
Search all Forms
Industries
Forms in Spanish
Localized Forms
Legal Guides
Real Estate Handbook
All Guides
Prepared for You
Notarize
Incorporation services
Our Customers
For Consumers
For Small Business
For Attorneys
Our Sites
US Legal Forms
USLegal
FormsPass
pdfFiller
signNow
airSlate workflows
DocHub
Instapage
Social Media
Call us now toll free:
1-877-389-0141
As seen in:
  • USA Today logo picture
  • CBC News logo picture
  • LA Times logo picture
  • The Washington Post logo picture
  • AP logo picture
  • Forbes logo picture
© Copyright 1997-2025
airSlate Legal Forms, Inc.
3720 Flowood Dr, Flowood, Mississippi 39232