1RM & Strength Zones
Estimate your one-rep max and get suggested loads for different rep ranges.
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Estimated 1RM: – kg
Strength (3–5 reps ~85–90%)– kg
Hypertrophy (6–10 reps ~70–80%)– kg
Endurance (10–12+ reps ~60–70%)– kg
Use this as a guide, not gospel. Warm up properly and don’t ego-lift maxes every week.