What is 1RM?
One-rep max (1RM) is the maximum weight you can lift for one repetition with proper form. It's used to program training intensity. Rather than testing 1RM directly (injury risk), calculate it from submaximal lifts. Most accurate with 3-8 reps.
Training with Percentages
60-70% 1RM: Hypertrophy, volume work (10-15 reps)
70-80% 1RM: Strength-hypertrophy (6-10 reps)
80-90% 1RM: Strength building (3-6 reps)
90-95% 1RM: Maximum strength (1-3 reps)
95-100% 1RM: Competition, testing only
Progressive Overload
Increase 1RM by adding weight or reps over time. Retest every 4-8 weeks to adjust training weights. Beginners can add 2.5-5kg per session. Intermediate lifters add monthly. Advanced lifters gain slowly, requiring periodization.
Quick Tips
- BMI alone doesn't reflect overall health
- TDEE varies based on activity level
- Consult a healthcare professional for medical decisions
Frequently Asked Questions
Only if training for powerlifting/weightlifting and with proper technique. Calculated is safer.
Most accurate with 3-8 reps. Less accurate above 10 reps or with very low reps.
Best for compound lifts (squat, bench, deadlift). Less accurate for isolation exercises.
Every 4-8 weeks to adjust training weights as you get stronger.
Train at 65-85% 1RM for 6-15 reps. Still useful to know 1RM for programming.