They can never be fully accurate due to differences between lifters (e.g. A formula is defined to match the regression pattern and tested on a new group of lifters.Įach of the formulas used on this site have been used for a long time and are fairly accurate for typical exercises. The formulas are based on a regression analysis of large sample of lifters performing a certain amount of reps on a given weight and testing their true 1RM. The exact formula for each calculation used in this site can be found in the references listed below. However note that technically difficult olympic exercises (snatch etc) do not work well with calculations due to huge variance in technique which may be the limiting factor instead of strength. If you calculate a 1RM and your tested 1RM is way lower then it is a good indicator that there's something wrong with either your lifting technique or a lagging muscle group which prevents you from reaching true 1RM. Without testing you can calculate how much you should lift with more reps when conditioning.Īnother great reason to calculate your 1RM is to actually compare it to your tested 1RM.
Maybe you are preparing for a meet and want to lift a certain amount.
have I increased my bench if I did 90kg x 10 reps 2 weeks ago vs 105kg x 6 reps today). Want to monitor progress when you are not performing one rep lifts and may even train with periodization schemes where you may wish to compare work done using different reps/sets (e.g. In order to follow the program you need to know your 1RM. Some programs suggest training with a certain percentage of your 1RM. For NSCA estimates simply select the exercise from the dropdown menu. More advanced lifters may want to look at exercise specific estimates from NSCA (National Strength and Conditioning Association). The formulas defined by Brzycki (A), Epley (B) and Landers (C) are quite reliable and popular. This however can mess your program, affect recovery time and possibly increase the chance of injury.ġRM can also be estimated using different methods. The most accurate way to find out your one rep max (1RM) is to test it under the barbell. It is perhaps the best way to measure true strength.
1RM stands for one rep maximum - the maximum weight that can be lifted once.
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