Free tool
One Rep Max Calculator for Women
Your estimated one-rep max from a set you've already done, and the weights to use for the reps in your program, with no risky max testing.
Your estimated one-rep max
119 lb
| For sets of | Use about |
|---|---|
| about 6 reps (85%) | 101 lb |
| about 8 reps (80%) | 95 lb |
| about 10 reps (75%) | 89 lb |
| about 12 reps (70%) | 83 lb |
| about 15 reps (60%) | 71 lb |
The right weight makes the last three reps of each set hard while your form holds. Add weight or reps over time: that's what builds muscle after 40.
Get a coach to adjust these with youNumbers are a starting point. A coach changes them as your body answers.
How your numbers are worked out
- 1The average of the Epley and Brzycki formulas, most reliable up to about 10 reps. Why
- 2Lift heavy enough that the last three reps are hard with good form. Why
- 3Keep adding weight or reps over time: that's what builds muscle after 40. Why
For education, not medical advice. On a GLP-1 medication, pregnant, or managing a medical condition? Set your numbers with your doctor.
Questions women ask
Do I need to test my one-rep max?
No. Estimating it from a set of 3 to 10 reps is safer and accurate enough to plan your training.
How heavy should I lift as a woman over 40?
Heavy enough that the last three reps of each set are hard while your form holds. For most programs that's 60 to 85% of your one-rep max.
How often should I strength train?
Most women do well with two to four sessions a week, building from where you are now.
Go deeper
Strength Training for Women
How heavy should I lift?
Lift heavy enough that the last three reps of every set are challenging while your form stays good. Nikkiey says that if you finish a set thinking it was easy, the weight is too light. You don't need huge numbers. You need a weight that's hard for you, and you need to keep adding to it over time.
Read the answer →
Strength Training for Women
How heavy should I lift?
Lift heavy enough that the last three reps of every set are challenging while your form stays good. Nikkiey says that if you finish a set thinking it was easy, the weight is too light. You don't need huge numbers. You need a weight that's hard for you, and you need to keep adding to it over time.
Read the answer →
Strength Training for Women
How should a beginner start strength training after 40?
Start small and start now. Nikkiey says you don't need to go full bore in week one: get to the gym twice a week or buy dumbbells for home, then train about three times a week doing 8 to 15 reps, with the last three reps challenging and proper form. A plan or coach helps.
Read the answer →