1-Rep Max

A 1-rep max (1RM) is the maximum amount of weight you can lift for a single repetition with proper form in a given exercise. It’s a measure of your maximal strength and is commonly used to set weightlifting goals or calculate training intensities.


Why Measure 1RM?

  1. Assess Strength:
    • Provides a benchmark to evaluate your strength in a specific lift (e.g., bench press, squat, deadlift).
  2. Program Design:
    • Helps determine training loads for various rep ranges (e.g., working at 70–85% of your 1RM for hypertrophy).
  3. Track Progress:
    • Allows you to monitor improvements in strength over time.

How to Measure Your 1RM

There are two common methods: Direct Testing and Estimation.

1. Direct Testing

Involves lifting progressively heavier weights until you reach your maximum for one repetition.

  1. Preparation:
    • Warm up thoroughly with light weights and dynamic stretches.
    • Perform a few submaximal sets to prepare your muscles and nervous system.
  2. Procedure:
    • Start with a weight you can comfortably lift for 3–5 reps.
    • Gradually increase the weight by 5–10% for each subsequent attempt.
    • Rest for 3–5 minutes between attempts to recover fully.
    • Stop when you can complete only one repetition with good form.
  3. Tips:
    • Have a spotter for safety.
    • Avoid compromising form to lift heavier weight.

2. Estimation

If direct testing is too risky (e.g., for beginners or after an injury), you can estimate your 1RM using submaximal lifts and formulas.


How 1RM is Used in Training

  1. Strength Training (85–100% of 1RM):
    • Focus: Maximal strength and power.
    • Reps: 1–6 per set.
  2. Hypertrophy (Muscle Growth) (65–85% of 1RM):
    • Focus: Increasing muscle size.
    • Reps: 6–12 per set.
  3. Endurance Training (50–65% of 1RM):
    • Focus: Muscular endurance.
    • Reps: 12+ per set.

When to Test Your 1RM


Safety Considerations