Repetition Maximum (RM) Load Table
Brzycki (1993) Formula
The Brzycki Repetition Maximum table (shown below) helps you estimate your one-rep max (1RM) based on how many repetitions (reps) you can perform at a given weight.
Use it to choose appropriate training load in your main lifts (whether you’re aiming for strength, hypertrophy, or endurance) by matching your target reps to the recommended percentage of your max.
Consult your Physical Preparation Coach for appropriate loading guides.
Example
If you lift 80 kg for 5 reps, the Brzycki table estimates your 1RM to be around 90 kg.
From there, if your program calls for three sets of eight reps (typically ~75% of 1RM), you’d aim to train at roughly 65–70 kg for that exercise.
Note: The RM Formula is: 1RM = Weight × 36 ÷ (37 − reps), estimated load (kg) = 1RM × (37 − reps) ÷ 36. Values assume sets taken to failure. In programmed training, use as a guide alongside rate of perceived exertion to account for daily readiness variation. Accuracy decreases above 10 reps.
