Lifting weights is a big part of any workout routine, irrespective of whether you are a bodybuilder, powerlifter, or anything else.
Knowing your 1 Rep Max for each exercise is crucial to optimize your training. However, doing so manually through guesswork or trial-and-error can be inefficient and time-consuming. For that reason, we have created the most precise 1 Rep Max calculator to aid your fitness journey.
People training for maximum strength are always looking to improve their 1RM (1 Rep Maximum) performance [1]. Even if you are training to improve your endurance or muscle hypertrophy, knowing your max lift can help, as it would allow you to choose the best weights needed for optimal progression.
With our one-rep max calculator, you will be able to calculate your maximum potential for any particular exercise in a matter of seconds. The need for guesswork and constant trying and retrying will be eliminated, making your workouts significantly more effective.
Tracking your one rep max is also a good way to monitor your progress as a fitness enthusiast. According to research, an individual’s 1RM in any compound exercise is a good way to test their muscular strength [2].
What’s even better about using our ORM calculator is that you don’t actually need to lift your max weight to know your 1RM.
You can simply input the usual set, repetition, and weight schemes that you follow to get a precise reading of your max lift. This enables even beginners and weaker individuals to know their 1RM capabilities, for whom lifting such heavy weights is not advisable [3].
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What is 1RM?
1RM is short for One Repetition Maximum. The term is used to define the maximum amount of weight that an individual can lift for a single repetition of a given exercise.
If you perform one rep of your max lift, you should not be able to complete the second repetition. The point is to use all your energy in performing the opening rep, giving a clear indication of your maximum muscular strength.
It’s important to know your 1RM even if you don’t intend to lift heavy weights. You can also use that information to design workout programs that are tailored specifically to your strength level. For example, some people train by lifting weights that are as heavy as 70% of their 1RM, and so forth.
As you progress in your fitness journey, your 1RM will change, depending on an increase or decrease in your muscular strength.
How to Test Your One Rep Max?
Testing your One Rep Max is not a complicated process. It does not even require you to lift the maximum weight that you are capable of lifting. Using our max rep calculator, you can get the precise reading based on your normal lift schemes.
Here are some tips on how to test your one rep max efficiently:
- Enter fewer number of repetitions for more accuracy. For example, if you input your 3RM, it will give you a better estimate of your one rep max compared to your 12RM.
- Stop training with your supposed 1 RM if you are not able to maintain proper form and technique, as doing so can potentially lead to injuries.
- Different exercise may have their 1RMs. For example, you might have a different 1RM while bench pressing and a different one for squatting.
- Using an ORM calculator is the most accurate and convenient way of getting an estimate of your 1RM for each exercise.
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1RM Formulas
There are many formulas used to calculate one’s 1RM capabilities. All of them might show different results and have varying levels of precision.
Some of the most common 1RM formulas are as follows:
Brzycki Formula
Created by Matt Brzycki, this is the most commonly used formula for measuring one’s 1RM capabilities.
It was developed by Matt Brzycki, a renowned strength and conditioning coach. Like other 1RM estimation formulas, the Brzycki formula aims to provide a practical way to assess an athlete’s maximal strength without the need for a risky one-rep max lift.
It is a simple equation that only combines the use of two variables (repetitions and weight lifted). It can be used to calculate the 1RM of any free-weight resistance exercise.
The formula assumes that the relationship between the number of repetitions performed and the corresponding weight lifted is linear.
- Formula: 1RM = Weight Lifted / [(1.0278) – (0.0278 x Number of Repetitions)]
Epley Formula
The Epley formula is a widely used equation in the field of strength training and weightlifting to estimate an individual’s one-repetition maximum (1RM) for a given exercise. Developed by American psychologist and powerlifter Boyd Epley, this formula provides a practical way to gauge an athlete’s maximal strength without actually performing a risky one-rep max lift.
The Epley formula calculates 1RM by multiplying the weight lifted by a factor that increases with the number of repetitions performed. Specifically, it is expressed as:
- Formula: 1RM =Weight Lifted * (1+Number of Repetitions/30) assuming number of repetitions>1
Landers Formula
The Lander’s One Rep Max formula is a method used to estimate an individual’s one-repetition maximum (1RM).
This formula takes into account the weight lifted and the number of repetitions performed to calculate an estimated 1RM.
The formula incorporates a constant (1.013) and a coefficient (0.0267123) that depend on the weight and repetition variables.
- Formula: 1RM = Weight Lifted / (1.013 – [0.0267123 * Number of Repetitions])
Lombardi Formula
The Lombardi Formula, also known as the Lombardi 1RM Formula, is yet another method used to estimate an individual’s one-repetition maximum (1RM) in the context of strength training and weightlifting.
Developed by strength training researcher Dr. Vincent Lombardi, this formula provides an estimate of an athlete’s maximal strength without requiring them to perform a risky one-rep max lift.
The Lombardi formula uses the non-linear correlation between training volume and intensity to calculate the 1RM of the lifter.
Generally, the Lombardi formula will tend to produce lower values for endurance athletes compared to other equations.
- Formula: 1RM = Weight Lifted * (Number of Repetitions)1
O’Conner Formula
In the O’Conner Formula, the volume-based variables are given a lower coefficient value. This means that the formula will generally return a higher 1RM compared to other equations, especially in the case of weightlifters who perform more repetitions than normal.
- Formula: 1RM = Weight Lifted * (1 + [0.025 * Number of Repetitions])
What Percentage of 1 Rep Max Should You Lift for Endurance?
To improve muscular endurance, you need to focus more on training volume instead of increasing your 1RM.
As such, your training program should be based on a high-repetition scheme with light loads. Ideally, you should aim for around 15+ repetitions during each set.
To be able to do this efficiently, studies recommend that you train with loads below 60% of your 1RM [4]. That is the best way to improve your muscular endurance quickly and effectively.
What Percentage of 1 Rep Max Should You Lift for Hypertrophy?
To promote muscle hypertrophy, you require a different approach. You will need to find the perfect balance between obtaining mechanical tension (from lifting heavy weights) and optimal metabolic stress (from increased training volume).
Both of these variables are crucial for encouraging muscle growth. As such, a moderate approach to strength training should be followed.
Basically, a moderate repetition scheme should be followed with moderate loads. You should be able to complete 8-12 repetitions during each set while lifting 60% to 80% of your max lift to gain muscle efficiently.
What Percentage of 1 Rep Max Should You Lift for Strength?
Strength training is all about testing your muscles to lift the maximum amount of weight possible for them. That is why people stick as close to their 1RM capabilities as possible while training to optimize strength.
Generally, you should follow a low repetition scheme with heavy loads while maximizing strength. This means performing 1-5 repetitions during each set while lifting around 80% to 100% of your 1-rep maximum.
How Often Should You Test Your 1 Rep Max?
Generally, experts recommend that you only test your 1 Rep Max once or twice a year, especially if you are a non-competitive lifter. The 6-month gap in between will allow plenty of time for a whole training macrocycle to complete, which can enable you to improve your 1RM limits efficiently.
The rule is recommended as people tend to obsess over quantifying their workout progress and get depressed when they don’t see optimal results in a short span.
Testing 1RM limits too frequently was also avoided, as people had to lift their max weight manually to check for any changes in their one-rep maximum readings for each exercise.
But since our rep max calculator does not require you to go through that trouble, you have a little more freedom with how often you can test your 1RM.
Even then, it’s not likely to change too frequently, so checking it once or twice a year should be enough.
Is the 1 Rep Max Test Valid?
Yes, the 1-Rep Max test is quite valid, as it takes into consideration all the variables involved in dictating the effectiveness of your lifts.
Multiple studies have reported that conducting a 1-Rep Max test can be a reliable indicator of your muscular strength [5]. It is also a great tool to track and monitor any changes in muscle strength, regardless of the muscle group location and other variables like gender.
Final Words
Developing the most effective training program requires a thorough knowledge of your own body and limits. By calculating your 1RM, you can devise the perfect training cycle based on your needs – whether you want to improve in terms of muscular strength, hypertrophy, or even endurance.
As long as you are aware of your 1RM capabilities, achieving your fitness goals will become much easier.
References
- FAIGENBAUM, AVERY D.1; MILLIKEN, LAURIE A.1; WESTCOTT, WAYNE L.2. Maximal Strength Testing in Healthy Children. Journal of Strength and Conditioning Research 17(1):p 162-166, February 2003. https://journals.lww.com/nsca-jscr/Abstract/2003/02000/Maximal_Strength_Testing_in_Healthy_Children.25.aspx
- Grgić, J., Lazinica, B., Schöenfeld, B. J., & Pedišić, Ž. (2020).Test–Retest Reliability of the One-Repetition Maximum (1RM) Strength Assessment: a Systematic Review. Sports Medicine – Open, 6(1). https://doi.org/10.1186/s40798-020-00260-z
- Yoo, J., Kim, J., Hwang, B., Shim, G., & Kim, J. (2022). Estimation of 1-Repetition maximum using a hydraulic bench press machine based on the user’s lifting speed and load weight. Sensors, 22(2), 698. https://doi.org/10.3390/s22020698
- Schöenfeld, B. J., Grgić, J., Van Every, D. W., & Plotkin, D. L. (2021). Loading Recommendations for Muscle strength, hypertrophy, and local Endurance: A Re-Examination of the Repetition Continuum. Sports, 9(2), 32. https://doi.org/10.3390/sports9020032
- Seo, D. (2012, June 1). Reliability of the One-Repetition Maximum Test based on muscle group and gender. PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737872/