Beyond Strength Performance Loading Guide
Hey ! We know that sometimes choosing the right weight is difficult. That’s why we’ve put together this loading guide.
We use two different means to modulate loading intensity—percentages of 1RM and Rate of Perceived Exertion (RPE).
Percentage of 1 RM
Knowing your 1RM for a lift is great, but not necessary. Estimating it is usually fine…as long as you’re being honest with yourself and have some training experience. It’s easy to estimate your 1RM by how many reps you can achieve with a given weight. For example: If you can bench press 185 for 4 reps…that’s about 90% of your 1RM. Meaning your 1RM is about 205. Once you have that number, you can extrapolate percentages. Here’s a simple chart that helps expedite the process: