Some programs are set up a little differently and will instead tell you to do your 3RM, 6RM, or some other number.

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You don’t have to actually test your 1RM to know it.

This calculator works by taking your max strength at higher rep ranges and using that to predict what your 1RM would be.

Those working weights are exactly the same as you can see in the chart below. Don't use your back-squat 1RM to compute your front squat, or your underhand-grip bent-over row to determine the reverse-grip version—or any other movement. The lower your rep count, the more accurate your 1RM estimate will be.

Providing the weight you can do for 3 reps will give you a more accurate number than if you only know what you can do for 10.

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Let's try it for the row, assuming you can do 225 pounds for 10 reps. The calculator gives you all the relevant loads, which are done simply by multiplying the percentage by your 1RM (in this case, 300 pounds).

For instance, if you want to do 85% 1RM, the calculator tells you to use 255 pounds (which is simply 0.85 x 300).

You'll need the table below to essentially do the conversion in a different way.