How to Calculate And Use 1 Rep Max in Exercise Routine

Many methods are available for fitness enthusiasts to calculate their one rep max. Individuals can use any one of them to determine their one-repetition maximum and exercise accordingly. Take note of the weight (in kg) you are using and estimate the number of reps per the specific exercise. Then you are ready for calculation.

Here are some formulas that can help determine the one rep max in individuals:

1. Epley's Method

This is a popular method for estimating 1 rep max that is utilized in gyms and fitness competitions to avoid unnecessary injuries. It is also helpful for offering a consistent measurement of strength in individuals.

The Epley formula is calculated as: Weight * (1 + (0.0333 * number of reps))

For example, if the weight lifted is 60 kg and the number of reps completed is 5, the 1 rep max in this case would be:

1RM = 60 * (1 + (0.0333 * 5))

        = 60 * 1.665

        = 70 kg

2. Lombardi's Method

Another method to estimate 1 rep maximum, the Lombardi method was created in 1989 and has been applied alongside the Epley formula. 

The formula for this method is computed as: Weight * (no. of reps ^ 0.1)

So, if we can lift a weight of 50 kg for 8 reps, then our one rep max is calculated as:

1RM = 50 * (8 ^ 0.1)

        = 61.5 kg

3. Brzycki's Method

Matt Brzycki, a health and fitness coach with over 40 years of experience, came up with this method in 1993 to determine the reliable value of one repetition maximum.

The formula for this method is calculated as: Weight * (36 / (37 - no. of reps))

Let us say that we can raise a weight of 50 kg and lift it 6 times. Here, the 1 rep max per Brzycki is as follows:

1RM = 50 * (36 / (37 - 6))

        = 50 * 1.1612

        = 58.06 kg

4. Lander's Method

An equation for 1RM, Lander’s method was introduced in 1985 and offers a reliable way to determine our 1RM.

Here is the formula for calculating 1RM according to Lander's method: (100 * Weight) / (101.3 - (2.67123 * no. of repetitions))

Now, let's assume that a person can raise a weight of 60 kg for 4 reps, then their one rep max would be calculated as:

1RM = (100 *60) / (101.3 - (2.67123 * 4))

        = 6000 / 90.6

        = 66.2 kg

Overall, these four formulas are well-known for accurately calculating 1 rep max. You can use any of them based on your preference. There are also methods like O'Conner, Baechle, and more.

Before getting excited about calculating our 1RM to analyze our strength, there are a few things we must take into consideration. These range from technique and safety to experience. Let's look at each factor in detail:

1. Techniques

When aiming to find the 1RM for an exercise, it's important to choose one you're already familiar with and know how to perform with proper technique. For example, if you understand the correct mechanics of a deadlift, you can use it to calculate your one-rep max.

As we lift heavier weights, our form can begin to slip. Hence, if we don't know the proper technique for exercise and just start lifting, we're more likely to hurt our muscles and joints.

2. Safety

Safety is crucial when performing 1RM tests, as things can go wrong quickly. When we attempt a one-rep max with heavier weights, there's a higher risk of losing control. That's why it's important to have a partner, preferably a spotter, with us.

A spotter can help ensure proper form and prevent any uncontrolled movements that could be harmful to our physical health. For example, during a bench press, a spotter can stand behind us, making sure the barbell doesn't fall on our chest or neck.

3. Experience

One rep max is typically useful for experienced individuals who are accustomed to working out with weights like barbells or dumbbells (barbells are more accurate). Testing 1RM for a beginner may actually be counterproductive, as they may not yet have a solid grasp of these exercises.

A newcomer to the fitness world might struggle with even lifting a light barbell or performing reps with two dumbbells at once. Attempting to do so quickly could lead to muscle strain and early fatigue.

Here is the complete process that an individual needs to do in order to determine their 1RM with utmost accuracy:

1. Conduct Warm Up

Start by warming up with a weight of our desire (although not too heavy). Perform 5-10 reps with the weight, and this could help us reach 50% of 1RM.

After completing the desired number of reps, lay down the barbells or dumbbells and take a short rest. We should not move on to the next process until we feel fully recharged.

2. Increase The Load

Increase the load of the barbell or dumbbell and then practice 3-4 reps. Do not conduct many reps since it could result in strain on the muscles.

Once we do this, it would increase about 80% of our 1RM. Remember to rest after doing the reps to fully recover the body for the next and final step.

3. Lift The Heaviest Weight

After the first two steps, it's time to crank up the intensity to the max. Let's grab the heaviest weight we can lift and get into the proper position, which is crucial since we're aiming for maximum resistance.

Now, let us increase the load until we find our heaviest lifting point. Once we hit that, just 1 rep is enough to reach our highest point for the 1RM.

1RM is quite important for athletes who partake in strength competitions. For instance, powerlifting and weightlifting require the individual to show their immense strength by lifting a single rep of a particular weight.

So, if the participant has full knowledge of their 1RM, they can easily decide which weight they should choose to lift during the training sessions.

Likewise, in the gym, a person with their 1RM knowledge can put on a specific load to practice building strength. This eventually helps to increase their one rep max over time.

There are many ways to incorporate your 1RM by adding specific exercises to your workout routine. Start by determining the maximum weight you can lift for one rep - this will be your baseline for building a solid program.

• After you have received the 1RM value, plan the percentage of that number into various fitness regimens. If you want to go for strength training, you need to use 85-95% of your 1RM. Here, you should lift heavier objects with fewer reps.
• Use 70-85% of the number for conducting hypertrophy sessions. Here, you'll work with moderate weights and reps.
• Next is endurance training, which can be done by using 60-70% of the 1RM value.
• Do not forget to include rest periods between sessions, as they help the body recover from muscle soreness and fatigue. Also, start with warm-ups at 40-60% of your 1RM before diving into the workout.

What Workouts Can Help Test 1RM?

People often use barbell workouts to test their one repetition maximum value. This equipment consists of a long metal bar with two discs on opposite sides. These discs can be swapped out to increase or decrease the load.

Here are some cool workouts that can help you test your 1RM:

• Barbell Row - In this workout, we bend over and grab the bar from the floor while keeping our hips high. Then, pull the bar toward our lower chest.
• Barbell Squat - This is the weighted version of squat, making it more challenging. In this exercise, we'll need to hold a squat position with the barbell resting at shoulder region.
• Barbell Bench Press - For bench press, we'll lie down on a flat bench with the barbell above our chest. Employ both arms to lift the weight smoothly.

There is always room for improving the 1RM to increase your strength and flexibility. Exercising consistently is a big factor that could aid you in having a better 1RM than before.

A PeerJ study published in September 2022 also showed that the 1RM of 41 participants increased when they underwent a continuous 8-week training period.

Likewise, here are two other factors that can help increase 1RM:

1. Progression Overload

Progression Overload is a fascinating concept that could help enhance an individual's one-rep max. It involves gradually increasing the intensity of exercises, whether through more reps, sets, or weights, as we adapt to them.

By slowly ramping up the intensity of our workouts, we give ourselves the chance to meet the added challenge and become stronger. This approach ultimately helps us lift heavier weights and increases our endurance for more reps.

2. Different Ranges Of Motion

Focus on different ranges of motion to make improvements in the 1 rep max. The first thing we should do is identify any weak spots during our lifts. Are we struggling at the bottom of the squat or during the deadlift's lockout phase? Once we understand that, we can utilize partial reps and isometric exercise holds to address the weak points.

We can also use resistance bands and chains to add more resistance at the top of the lift, shifting the focus away from the bottom where we are usually weaker. Experimenting with variations like deficit deadlifts, incline bench presses, and sumo squats can also be beneficial.

Repetition Percentages of 1 Rep Max

Here are the repetition percentages for 1RM that everyone should know before trying to improve their one repetition maximum value:

• 1 rep max - 100%
• 2 rep max - 97%
• 3 rep max - 94%
• 4 rep max - 92%
• 5 rep max- 89%
• 6 rep max - 86%
• 7 rep max - 83%
• 8 rep max - 81%
• 9 rep max - 78%
• 10 rep max - 75%
• 11 rep max - 73%
• 12 rep max - 71%
• 13 rep max - 70%
• 14 rep max - 68%
• 15 rep max - 67%
• 16rep max - 65%
• 17 rep max - 64%
• 18 rep max - 63%
• 19 rep max - 61%
• 20 rep max - 60%

Although many one rep max calculators offer valuable insights into your fitness level, muscle strength, and power potential, they still have limitations. Some of these include:

1. Inaccuracy For Higher Number Of Reps

Generally, the 1-rep max calculators are more reliable for rep ranges of 1 to 5. If a person can perform more than 10 reps for a particular weight, then it may lead to inconsistent results. Hence, if you get a rep range of more than 10, it is best to avoid calculating via the 1RM formulae.

2. Variation In People

There are lots of variables that we need to account for before calculating the 1RM. Some of them are: the person's workout experience, training background, and the type of muscle fibers. 

The presence of these variables might make the final estimations off-putting to some. Likewise, individuals vary in how many reps they can perform at specific percentages of their one-repetition maximum.

3. Difference Between Beginner and Advanced Lifters

A beginner can experience rapid strength gains while testing out their 1RM. However, this may become unreliable in the long term. Moreover, they aren't accustomed to lifting heavy loads, which can make the process difficult.

Meanwhile, experienced lifters can only see marginal improvements in their 1RM, which could create problems in predicting accurate results in the future.

4. Does Not Consider Training Fluctuations

During our training efforts, many factors can influence our strength. Sometimes, we may feel more energized due to better sleep and a good mood. However, at other times, we might be dealing with fatigue, sleepiness, and mental stress. This will ultimately aid to fluctuate the value of 1RM.

Fluctuating values aren't reliable since we want an accurate estimation. On top of that, one rep max calculators often lack the means or equations to address these unforeseen situations.