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Maximum Strength

One rep maximum (one repetition maximum, or 1RM) in weight training, is the maximum amount of weight one can lift in a single repetition for a given exercise. more...

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One rep maximum can be used for determining an individual's maximum strength, and is the method for determining the winner in events such as powerlifting and weightlifting competitions. One rep maximum can also be used as an upper limit, in order to determine the desired \"load\" for an exercise (as a percentage of the 1RM).

Calculating 1RM

Various weight training protocols call for lifting some percentage of 1RM. However, many consider the risk of injury when attempting a 1RM to be equal to or higher than when performing multiple rep sets. Therefore, there have been various proposals for ways to calculate an approximation of the 1RM.

There are three common formulas used to calculate your one rep maximum. If $r$ is the number of repititions performed and $w$ is the amount of weight used (in pounds), then

Formula 1

$\"1RM$

Formula 2

The version of the one rep maximum calculation is often referred to as the Brzycki Formula after its creator, Matt Brzycki.

$\"1RM$

Formula 3

$\"1RM$

All three methods return similar results for 10 repetitions. However, for less than 10 reps, formula 1 returns a slightly higher estimated maximum. For example, if a person can lift 100 pounds on a given exercise for 10 reps, the estimated one rep max would be 133 pounds for all three formulas. However, if the person were to complete only 6 reps, then formula 1 would estimate a one rep maximum of approximately 120 pounds, while formulas 2 and 3 would both return an estimate of approximately 116 pounds.

These types of calculations may not always produce accurate results, but can be used as starting point. The weight can then be changed as needed to perform the number of reps called for by the training protocol.

Several more complex formulas have been proposed which use different coefficients for different rep numbers and sometimes even for different exercises.

1 rep max calculators are used to predict 1-rep max. The degree of accuracy can vary largely depending on the weight training experience and muscular compostion (genetic) of the athelete. Also, most 1 rep calculators are design for seasoned strength trainers, and those with little experience may find their actual 1 rep max is much lower because their nervous system cannot handle the stress of a high weight.