If you're into lifting weights, then you've probably heard the term “one-rep max.” But what is a one-rep max? And how do you calculate it? In this article, we will answer all of your questions about calculating your one-rep max. We'll also provide an easy 1RM calculator that will do the math for you! So whether you're just starting out or are a seasoned weightlifter, this guide is for you.
Want to get right to it and just skip to figuring out your one rep max just go to our quick and easy one rep max calculator below to get your results.
ONE REP MAX CALCULATOR
Testing Your One Rep Max Against The Calculator
The calculator we provide is going to do a pretty accurate job for the average person. But the more reps you put in the less accurate it is going to be unfortunately.
Also if you are a genetic freak then it will be a bit off as well. Some people can just lift a lot of reps and just can't max out as well. This will help curve your workout routine in the right direction.
What Test Should I Do To Figure Out 1 Rep Max?
- Try for 3-8 reps to dial in your max much better
- When you are actually going to do your one rep max make sure you do warm up sets and start lower than the calculators calculations
- Always have at least one spotter (the more the better)
- Test your one rep max as soon as possible so you know it for a fact
How Much Should I Lift When Compared To Max?
There are many variables to this answer. You need to know your goals are you training for a powerlifting event? Speed and power? Muscle Size? Pure strength? This will make a big difference. Also you should switch it up once in awhile to shock your system a bit.
Speed/Power – 40-60% for 12-15 rep sets
Muscle Size – 60-80% for 8-12 rep sets
Pure Strength – 80-95% for 3-8 rep sets
When performing pure weight training workouts research says to switch your workout regimen up every 1-2 months. The biggest thing is reading the signs when your improvements come to a stand still or you have completely plateaued it is time to either switch it up or take a break.
How To Use Your One Rep Max For Workout Purposes
Because you'll never train that heavy on most lifts, you might believe your 1RM isn't important. However, one day you come across a program that asks you to squat 70 percent of your 1RM. Use this calculator to help you adjust when this happens.
If you don't want to pull out your calculator and plug in the numbers every time, download the 1RM App. It saves and tracks your 1RM and percentages for multiple lifts.
Some programs will ask you to do so with a 3RM, 6RM, or some other number rather than a percentage of your 1RM. What's significant here is that instead of offering you a proportion of your 1RM, 3RM is used, suggesting you should lift using a weight that you can only do for three reps. You'll need to use the calculator to find this weight.
| 1RM % | REP MAX |
|---|---|
| 100% | 1RM |
| 95 | 2RM |
| 93 | 3RM |
| 90 | 4RM |
| 87 | 5RM |
| 85 | 6RM |
| 83 | 7RM |
| 80 | 8RM |
| 77 | 9RM |
| 75 | 10RM |
| 73 | 11RM |
| 70 | 12RM |
| 68 | 13RM |
| 65 | 14RM |
| 63 | 15RM |
| 60 | 16RM |
| 57 | 17RM |
| 54 | 18RM |
| 51 | 19RM |
| 48 | 20RM |
Remember that these are merely estimations, and they will not always be accurate. According to one research, squatters could do more reps at 60, 80, and 90 percent of their maximum than curl lifters could at 40% of their maximum.
Rep maxes also vary on a daily basis, owing to everything from your sleep quality to how refreshed you are after your prior workouts. So if the weight you attempted last week is now a 5RM instead of an 8RM, don't be concerned that you're not stronger.
What Programs Should I Focus On To Increase My One Rep Max?
Programs said you should be doing those lifts at least 1-2 a week. Then doing variations of those lifts if that is your ultimate goal to increase your one rep max. So for example want to increase your Flat Bench Press? Try doing a medium and heavy workout each week for chest.
In the first workout you start with flat bench 3 sets 8-12 reps. Then follow with a circuit routine of 8-12 reps that includes chest flies, incline bench, decline bench, and cable crossovers. You can do a burnout as well if that is something you fancy.
Sceond workout can be heavy 5-8 reps. This time start with incline, decline, chest flies, cable crossovers. Finish with your flat bench make sure you have spotter for this routine if you do it right you should really struggle down the stretch.
Best Workout To Increase One Rep Max:
5X5 Workout Program Is All You Need
Especially as a beginner looking to get up there in weight quickly. Below is a look into the routine and what it is.
The StrongLifts 5×5 strength training program consists of two workouts…
- Workout A: Squat, Bench Press, Barbell Row
- Workout B: Squat, Overhead Press, Deadlift
Do three workouts per week. Never train two days in a row or do two workouts in a day. Wait one day before doing your next workout. This gives your body time to recover, get stronger and build muscle so you can lift heavier next workout. Alternate workout A and B each time you train.
Most people train Monday, Wednesday and Friday. This gives you one recovery day between each workout, and two recovery days before your next workout on Monday. What also works is to train Tuesday, Thursday, and Saturday… or Sunday, Tuesday, and Thursday.
Start StrongLifts 5×5 by doing workout A. Go home, eat and sleep. Two days later do workout B. Another two days later do workout A. Your first week will look like this if you train Mo/We/Fr…
StrongLifts 5×5 Week 1Monday – workout AWednesday – workout BFriday – workout ASquat 5x5Squat 5x5Squat 5x5Bench Press 5x5Overhead Press 5x5Bench Press 5x5Barbell Row 5x5Deadlift 1x5Barbell Row 5×5
Start week two with workout B because you finished week one with workout A. Then keep alternating the workouts each time you go to the gym. Your second week will look like this if you train Monday, Wednesday, and Friday like most people…
StrongLifts 5×5 Week 2MondayWednesdayFridaySquat 5x5Squat 5x5Squat 5x5Overhead Press 5x5Bench Press 5x5Overhead Press 5x5Deadlift 1x5Barbell Row 5x5Deadlift 1×5
Alternate workouts A and B every two weeks. Week three and five will resemble week one. Week four and six will be like week two. If this isn't clear to you, sign up for my daily email tips to receive spreadsheets – you'll get an overview of your first 12 weeks. The app also automatically alternates exercises A and B.
Start with a minimal volume of Squatting, pressing, and pulling three times a week to get your body used to it. If you've previously performed these exercises correctly, start with half of your five rep max. You may enter your best lifts into the spreadsheets or apps, which will compute your starting weights for you.
If you've never done these exercises before, haven't done them in a long time, or are scared of free weights, start with the lowest quantities possible. You can build up your confidence and practice good form in this way. If you're just getting started with weights, use the following table to find out what your starting weight should be…
- Squat, Bench Press, Overhead Press: 20kg/45lb (the empty Olympic barbell)
- Deadlift: 40kg/95lb (the empty bar with a plate of 10kg/25lb on each side)
- Barbell Row: 30kg/65lb (the empty bar with 5kg/10lb on each side)
If you want to complete 5 sets of five repetitions with the same weight, you must use a 5×5 scheme. Squat 20kg five times, rest 90 seconds, then squat 20kg for five reps again. Repeat until you've done five sets of five (5×5). Then go on to the next exercise.
Although it is possible to Deadlift with a 100% effort for ten repetitions, this is not recommended since doing so may cause injury. When you do five sets of 5 reps (1×5), your deadlift is only one set of five reps (1X5). Because you're doing Squats three times a week with heavier weights,
If you want to go beyond 1×5 Deadlift, it's recommended that you do five-rep sets before getting started. This gives you more volume while still keeping the intensity of doing many sets of five with the same weight.
Increase the weight by 10% every workout on each exercise where you completed five reps on each set. On those exercises, add 2.5kg/5lb every week. Add 5kg/10lb to your Deadlift on your first two weeks if you're a novice lifter and began with the suggested starting weights.
StrongLifts 5×5 Week 1Monday – AWednesday – BFriday – ASquat
5×5 20kg/45lbSquat
5×5 22.5kg/50lbSquat
5×5 25kg/55lbBench Press
5×5 20kg/45lbOverhead Press
5×5 20kg/45lbBench Press
5×5 22.5kg/50lbBarbell Row
5×5 30kg/65lbDeadlift
1×5 40kg/95lbBarbell Row
5×5 32.5kg/70lbStrongLifts 5×5 Week 2Monday – BWednesday – AFriday – BSquat
5×5 27.5kg/60lbSquat
5×5 30kg/65lbSquat
5×5 32.5kg/70lbOverhead Press
5×5 22.5kg/50lbBench Press
5×5 25kg/55lbOverhead Press
5×5 25kg/55lbDeadlift
1×5 45kg/105lbBarbell Row
5×5 35kg/75lbDeadlift
1×5 50kg/115lb
Free: To get the first 12 weeks of training calculated for you, download the StrongLifts 5×5 spreadsheet. You'll know what exercises, weights, sets and reps to do. And the progress graphs will keep you motivated. For access to the spreadsheet, please sign up for my daily email tips. Simply click here to obtain it.
The bar is included in all weights since it is lifted. So 5×5 kg/11lb means you put 3.75kg/7.5lb on each side of the 20kg/45lb Olympic bar, which is the equivalent of 5+1×30=55+35g smaller plates (54g).
The first few weeks will go by quickly. However, the weight will rapidly add up. In four weeks, you'll be deadlifting 30kg/60lb more and squatting 30kg/60lb more than before. You might be able toSquat 100kg/220lb for 5×5 in 12 weeks if you start with the bar
Your objective is to put on as much weight each session as you can for as long as possible. You won't be able to do this indefinitely. You'll struggle to perform five reps eventually (there are methods to circumvent this). Most individuals, on the other hand, are shocked by how long they can add mass with such a basic strategy.
Another Opinion On Getting Your Max Up In A Hurry
for 6 seconds) is essentially HEAVY AF 1RM training but excluding the normal metabolic stress that typically accompanies that load.Final Thoughts
The one-rep max calculator and tips in this article will help you figure out the maximum amount of weight you can lift for a single repetition. This information is valuable for designing your weightlifting workouts, so that you can focus on lifts that challenge you to increase your one rep max. Remember that these are just estimations, and they may not be accurate for every person or every lift. So if the weight you attempted last week is now a 5RM instead of an 8RM, don't be concerned! The most important thing is to consistently challenge yourself with heavier weights to see consistent gains.
Calculate your one-rep max (1RM) for any lift. For a given exercise, your one-rep max is the greatest weight you could lift for a single repetition. A one rep max calculator is required to determine what you can handle on the squat rack, bench, deadlift, and other lifts while keeping yourself safe.
