How to Calculate Your One-Rep Max
1RM Weight Percentage Table
| Percent of 1RM | Max Reps |
|---|---|
| 100% | 1RM |
| 95% | 2RM |
| 93% | 3RM |
| 90% | 4RM |
| 87% | 5RM |
| 85% | 6RM |
| 83% | 7RM |
| 80% | 8RM |
| 77% | 9RM |
| 75% | 10RM |
| 73% | 11RM |
| 70% | 12RM |
In a weight lifting program, every routine consists of a certain amount of reps, sets, and weight that you lift for each exercise. One of the hardest things for beginners is figuring out how much weight they should be lifting for any given exercise.
A good starting point is to determine your one-rep max, or 1RM. From there, you can adjust your reps and sets in your strength training routine based on a percentage of your one-rep max.
Determining your one-rep max is important for any weightlifting program as many training adaptations require the utilization of a specific percentage of your 1RM to most effectively achieve desired results. For example:
- Power: 75-90% 1RM
- Strength: >= 85% 1RM
- Hypertrophy: 67-85% 1RM
- Endurance: <= 67% 1RM
Strength training burns calories while you exercise and also builds lean muscle mass. The lean muscle gained during these workouts will increase your resting metabolic rate and allow you to burn more calories at rest.
It should come as no surprise that strength training has been shown to increase lean muscle mass in several studies, leading to increases in resting metabolic rate.[2][3]
One-Rep Max Formula
One way to estimate your one-rep max is to use the Brzycki formula. In this calculation, the one-rep max is based on the total number of reps you are able to perform at a lighter weight.
One reason for using this calculation instead of just attempting to lift a heavy weight is to minimize your risk of injury. Especially for beginners, attempting a true 1RM test by simply “guessing” your one-rep max can place an unnecessary amount of stress and load on muscles, tendons, ligaments, and bones, increasing your risk of injury.
For this calculation:
1RM = weight lifted × 3637 – reps
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