One Rep Max Calculator
One Rep Max calculator measures your strength. Your one rep max defines the maximum weight you can lift for a single repetition for given exercise.
HOW TO FIND YOUR ONE REP MAX?
Whether you are a beginner, intermediate or an advanced lifter. It is really important to know what is your 1 rep max, Once you get an understanding that what maximum weight your body can move, it can help you to support your training. Knowing your own strength is the key for weight training. And when you know your one rep max, you can start training at a specific percentage of your 1RM and put a calculated amount of stress on a muscle over a certain period of time. Doing this for a specific time will create the fastest rate of muscle growth .
How do I calculate my 1 rep max? AN EXAMPLE
Calculate your 1RM using these formulas*. Find the heaviest weight you can lift 4-6 times and plug it into this equation: (4.6RM X 1.1307) + 0.6998.if you get your value in a decimal point. Go on, round it up.
So if you can do 5 reps of 60kg, then according to the formula – (60 x 1.1307) + 0.6998 – your 1RM will be 68.5kg. For lower body use this formula: (4-6RM x 1.09703) + 14.2546.
Now as you know your 1RM train you can choose the right volume and intensity to train at to suit your training goals.
What percentage of my one rep max should I lift?
Percentage of 1RM
Knowing how much can you lift most important when you are planing for your weight training routines.Different training goals require you to vary your repetition ranges and lift at different percentages of your 1 rep max.
The amount of weight you should be lifting depends on the result you want—size, strength, or endurance. However, a good general benchmark is 90 percent of your 1-rep max.
These are few parameters, you may decide how much you should lift :
If you are training for muscular endurance you have to work in a higher repetition range. Sets of 12 and above are typically prescribed to build endurance, and you can go as high as 50-rep sets. According to the Dixie State University Fitness Center, training for muscular endurance requires lifting a weight between 40 and 70 percent of your max. For example if your bench press maximum is 200 pounds, perform your sets with 80 to 140 pounds.
Lifting 70 to 80 percent of your one rep max for medium weight and reps are best for muscle gain. For optimal growth you need to lift for sets of eight to 12 reps, If you can perform a max squat of 300 pounds, this means keeping your working sets should be between 210 and 240 pounds for eight to 12 reps.
To build strength and power you need to lift heavier loads than for endurance and muscle growth. All sets should be six reps or fewer, which means increasing the weight to at least 80 percent of your one-rep max.
How to user your 1RM in a workout?
A 1 Rep Max represents the maximum weight you can lift in one time.
When you’re trying to strengthen and gain muscle or improve in your sport, you can use your 1RM to calculate all sorts of variations to your workout that will help you build muscle faster than any other method.
You can also create a workout specifically designed for your strength and goals. If you know your 1 RM, it will help you assess your capabilities and customizing your training program. You can also create a workout specifically designed for your goals.
You should start with lower weights with more repetitions for perfect form, as lifting maximum weights is not for the beginner lifter. You may increase weight gradually.
If you want to elevate your workout or you want to maximize your efforts 1RM is the next level up. Knowing how much you lift or push before your muscles fail, means you can decide the amount of stress you want to put on your muscles, and that can determine if you grow bigger, stronger, leaner, and faster or last longer.
Frequently Asked Questions
What percentage of one-rep max is best for hypertrophy?
About 65%-85% of a one-rep max is good for hypertrophy that ranges from approximately six to 12 reps.
How many reps can you do with 85 of your max?
Ideally, you should do 12 reps at 85%, and the rep range should be 2-4 reps. So, you should do 6 sets of 2 reps or 3 sets of 4 reps.