How Do I Find My One-Rep Max?

Question:

How do I find my One-Rep Max? Is there a 1RM calculator I can use?



Answer:

The One Rep Max (1 RM) is the ultimate test of strength. It is the maximum amount of weight you can lift on a given exercise for one rep.

How Do I Find My One-Rep Max?

  • Many programs list their weights to be used as a percentage of 1 RM, e.g. do a set of 8 reps on bench with 80% of your 1 RM. If your 1 RM on the bench is 200 pounds, you will do a set of 8 reps with 160 pounds.
  • Another common measure is the Ten Rep Max or 10 RM. This is the maximum amount of weight you can lift for ten reps.
  • One Rep Maxes should be slow. You can judge how close you are to your 1RM by the speed of your warm-up sets.

Any exercise can be done for a 1 RM but some exercises are better suited to the 1RM, including bench press, squats, deadlifts, military press, and power cleans.

Learn how to warm up for a One Rep Max Deadlift here.

In order to improve your 1 RM, you must train close to that rep range. In other words, practice. If you are consistently training in higher rep ranges, you are using a different recruitment pattern. Combination training is also good. This means medium weight with high velocity to work the explosive muscle fibers and heavy weight with low velocity to work the regular fast-twitch fibers.

For some exercises, the technique for a good 1 RM is different than the technique is for regular multi-rep sets. This is obvious in powerlifting where the goal is to lift as much weight as possible. A powerlifting squat is different than a bodybuilding squat. In the powerlifting squat, the bar is held lower on the back and the lifter leans over a lot more.

 

One-Rep Max Calculator

Weight Lifted

Reps Done (1-10)

Predicted One-Rep Max
50% 1 RM
55% 1 RM
60% 1 RM
65% 1 RM
70% 1 RM
75% 1 RM
80% 1 RM
85% 1 RM
90% 1 RM
95% 1 RM

 

Instructions:

Enter the amount of weight you lifted and the number of reps you lifted it for (the number of reps must be between 1 and 10 in order for the calculation to work).

Your One Rep Max will appear at the top and all your percentages will appear below it.

 

 


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