94:
78:
between this weight and the next highest attempted weight. This type of assessment is considered the most accurate way to determine 1RM, and is considered safe when performed correctly. However, as adequate rest must be given between attempts, proper 1RM assessment may be very time-consuming if the initial weight is far from the 1RM.
982:
Compared to a formal 1RM test, the submaximal estimation method is safer and quicker. The estimate may not be accurate, but can be used as the starting point for a 1RM test. The formulas can also be used the other way, to calculate what weight is needed for a given repetition maximum, as a percent of
101:
The 1RM can also be estimated indirectly using repetition testing on submaximal loads, as popularized by the use of 1RM calculators. Although in many cases the estimate is reasonable, in other cases the estimate may vary by 10% or more from the actual 1RM. Using a specialized formula for the specific
975:
Of the formulas, the Epley and the
Brzycki formulas are most commonly used. Epley and Brzycki return identical results for 10 repetitions. However, for fewer than 10 reps, Epley returns a slightly higher estimated maximum. For example, if a person can lift 100 pounds on a given exercise for 10 reps,
77:
Most commonly, 1RM is determined directly using trial and error testing. The participant lifts progressively heavier free weights, resting for several minutes between each attempt, until the maximum weight for which the participant can complete one full repetition is determined. The 1RM then lies
60:
One repetition maximum can also be used as an upper limit, in order to determine the desired "load" for an exercise (as a percentage of the 1RM). Weight training protocols often use 1RM when programming to ensure the exerciser reaches resistance overload, especially when the exercise objective is
106:
variables such as gender, age, height, weight, body fat percentage, and girth does not improve accuracy. Also, most formulas are for experienced weightlifters, and novices may find their actual one rep maximum is much lower because their nervous system cannot handle the stress of a high weight.
1161:
374:
976:
the estimated one rep max would be 133 pounds for both formulae. However, if the person were to complete only 6 reps, then Epley would estimate a one rep maximum of approximately 120 pounds, while
Brzycki would return an estimate of approximately 116 pounds.
648:
968:
797:
528:
854:
698:
276:
41:
is the maximum amount of weight that a person can possibly lift for one repetition. It may also be considered as the maximum amount of force that can be generated in one maximal contraction.
905:
424:
239:
81:
Novices may find the procedure intimidating and unnerving, and be reluctant to add weight. There is also a risk of injury if a participant is unfamiliar with the proper form. A
572:
471:
1465:
Lesuer, DA, Mccormick, JH, Mayhew, JL; et al. (1997). "The accuracy of prediction equations for estimating 1-RM performance in the bench press, squat, and deadlift".
1394:
McNair, P.J.; Colvin, M.; Reid, D. (February 2011). "Predicting maximal strength of quadriceps from submaximal performance in individuals with knee joint osteoarthritis".
734:
1484:
265:
168:
148:
128:
1492:
Campanholi Neto, José; Cedin, Luísa; Dato, Carla
Cristina; Rodrigues Bertucci, Danilo; de Andrade Perez, Sérgio Eduardo; Baldissera, Vilmar (Jun 2015).
979:
Several more complex formulae have been proposed which use different coefficients for different rep numbers and sometimes even for different exercises.
49:
One repetition maximum can be used for determining an individual's maximum strength and is the method for determining the winner in events such as
1089:
1234:
1446:
1020:
1041:"Accuracy of Prediction Equations for Determining One Repetition Maximum Bench Press in Women Before and After Resistance Training"
583:
916:
745:
482:
369:{\displaystyle w\cdot {\frac {36}{37-r}}={\frac {w}{{\frac {37}{36}}-{\frac {1}{36}}r}}\approx {\frac {w}{1.0278-0.0278r}}}
808:
659:
1121:"The 225–1b Reps-to-Fatigue Test as a Submaximal Estimate of 1-RM Bench Press Performance in College Football Players"
1338:
LeSuer, Dale A.; McCormick, James H.; Mayhew, Jerry L.; Wasserstein, Ronald L.; Arnold, Michael D. (November 1997).
82:
865:
385:
1525:
1340:"The Accuracy of Prediction Equations for Estimating 1-RM Performance in the Bench Press, Squat, and Deadlift"
192:
1162:"Prediction of one repetition maximum strength from multiple repetition maximum testing and anthropometry"
1039:
Mayhew, Jerry L; Johnson, Blair D; LaMonte, Michael J; Lauber, Dirk; Kemmler, Wolfgang (September 2008).
66:
1478:
54:
539:
435:
20:
1494:"A Single Session of Testing for One Repetition Maximum (1RM) with Eight Exercises is Trustworthy"
1305:
Naclerio Ayllón, Fernando; Jiménez Gutiérrez, Alfonso; Alvar, Brent A.; Peterson, Mark D. (2009).
1419:
1361:
1287:
1192:
1142:
1070:
110:
There are many formulas used to estimate 1RM using the submaximal method. In the formulas below,
62:
709:
93:
1504:
1442:
1411:
1279:
1271:
1230:
1184:
1062:
1016:
244:
97:
This chart compares the different formulas. The formulas greatly diverge after about 10 reps.
1403:
1351:
1318:
1263:
1176:
1132:
1052:
1493:
992:
38:
1250:
Kemmler, Wolfgang K.; Lauber, Dirk; Wassermann, Alfred; Mayhew, Jerry L. (2006-11-01).
153:
133:
113:
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1423:
1365:
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1339:
1146:
1137:
1120:
103:
1291:
1196:
1074:
50:
1057:
1040:
65:. By understanding the maximal potential of the muscle, it is possible to reach
1508:
1275:
1323:
1306:
1251:
1415:
1283:
1188:
1119:
Chapman, Paul P.; Whitehead, James R.; Binkert, Ronald H. (November 1998).
1066:
170:
is a factor of each formula, so the unit of measurement doesn't matter).
1407:
1267:
1180:
1088:
Knutzen, Kathleen; Brilla, Lorraine; Caine, Dennis (August 1999).
92:
1381:
Essentials of
Strength Training and Conditioning, 2nd edition
1252:"Predicting maximal strength in trained postmenopausal woman"
643:{\displaystyle w(0.988+0.0104r+0.00190r^{2}-0.0000584r^{3})}
963:{\displaystyle w\cdot {\frac {1}{0.4880+0.538e^{-0.075r}}}}
1439:
The essential guide to fitness: for the fitness instructor
1013:
The essential guide to fitness: for the fitness instructor
792:{\displaystyle w\cdot {\frac {1}{0.522+0.419e^{-0.055r}}}}
69:
by increasing the number of repetitions for an exercise.
1090:"Validity of 1RM Prediction Equations for Older Adults"
523:{\displaystyle w\cdot {\frac {1}{1.0261e^{-0.0262r}}}}
1307:"Assessing strength and power in resistance training"
1160:
Reynolds, JM; Gordon, TJ; Robergs, RA (August 2006).
919:
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811:
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712:
662:
586:
542:
485:
438:
388:
279:
247:
195:
156:
136:
116:
1441:. Sydney, NSW: Pearson Australia. pp. 158–159.
849:{\displaystyle w\cdot {\frac {1}{0.951e^{-0.021r}}}}
693:{\displaystyle w\cdot {\frac {1}{1.013-0.0267123r}}}
1094:
The
Journal of Strength & Conditioning Research
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728:
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642:
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522:
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418:
368:
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233:
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1383:. Champaign, IL: Human Kinetics. p. 395-425.
1015:. Sydney, NSW: Pearson Australia. p. 135.
19:"1RM" redirects here. Not to be confused with
1344:Journal of Strength and Conditioning Research
1256:Journal of Strength and Conditioning Research
1169:Journal of Strength and Conditioning Research
1125:Journal of Strength and Conditioning Research
1045:Journal of Strength and Conditioning Research
8:
1483:: CS1 maint: multiple names: authors list (
1214:. Lincoln, NE: Body Enterprises. p. 86.
1034:
1032:
900:{\displaystyle w\cdot \left(1+0.025r\right)}
419:{\displaystyle w\cdot {\frac {1}{1-0.02r}}}
130:is the number of repetitions performed and
1437:Marchese, Rosemary; Hill, Andrew (2011).
1355:
1322:
1227:A Practical Approach To Strength Training
1136:
1056:
1011:Marchese, Rosemary; Hill, Andrew (2011).
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16:Maximum weight that can be lifted at once
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150:is the amount of weight used (note that
1003:
234:{\displaystyle w\left(1+r/{30}\right),}
102:exercise improves accuracy. The use of
1476:
1210:Epley, Boyd (1985). "Poundage Chart".
1501:Journal of Exercise Physiology Online
7:
1311:Journal of Human Sport and Exercise
1100:(3): Vol 13, Issue 3, Page 242–246
14:
567:{\displaystyle w(0.9849+0.0328r)}
466:{\displaystyle w\cdot (1+0.033r)}
1357:10.1519/00124278-199711000-00001
1138:10.1519/00124278-199811000-00010
61:muscular strength, endurance or
637:
590:
561:
546:
460:
445:
85:can alleviate these concerns.
1:
1396:Arthritis Care & Research
1379:Earle; Baechle, eds. (2000).
983:the estimated or actual 1RM.
1058:10.1519/JSC.0b013e31817b02ad
174:Formulas for estimating 1RM
1542:
18:
729:{\displaystyle wr^{0.10}}
1324:10.4100/jhse.2009.42.04
260:{\displaystyle r>1.}
1225:Brzycki, Matt (1998).
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27:One-repetition maximum
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1467:J Strength Cond Res
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67:resistance overload
1212:Boyd Epley Workout
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1268:10.1519/R-18905.1
1236:978-1-57028-018-4
1181:10.1519/R-15304.1
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163:{\displaystyle w}
143:{\displaystyle w}
123:{\displaystyle r}
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1060:
1051:(5): 1570–1577.
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1526:Weight training
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1459:Further reading
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1229:. McGraw-Hill.
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860:O'Conner et al.
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57:competitions.
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39:weight training
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1402:(2): 216–222.
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1350:(4): 211–213.
1330:
1317:(2): 100–113.
1297:
1262:(4): 838–842.
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1152:
1131:(4): 258–261.
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89:Estimating 1RM
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1175:(3): 584–92.
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740:Mayhew et al.
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73:Measuring 1RM
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55:weightlifting
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1479:cite journal
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1102:. Retrieved
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1012:
1006:
981:
978:
974:
182:1RM Formula
109:
100:
80:
76:
59:
51:powerlifting
48:
34:
30:
26:
25:
63:hypertrophy
31:one-rep max
1473:: 211–213.
999:References
1509:1097-9751
1424:205221382
1366:144001941
1276:1064-8011
1147:220562559
947:−
924:⋅
873:⋅
833:−
816:⋅
776:−
753:⋅
682:0.0267123
679:−
667:⋅
625:0.0000584
622:−
507:−
490:⋅
443:⋅
405:−
393:⋅
355:−
343:≈
324:−
296:−
284:⋅
241:assuming
1520:Category
1416:20890972
1292:12769411
1284:17194251
1197:17050039
1189:16937972
1075:22631870
1067:18714230
987:See also
704:Lombardi
1104:11 July
654:Landers
609:0.00190
430:Baechle
271:Brzycki
83:spotter
1507:
1445:
1422:
1414:
1364:
1290:
1282:
1274:
1233:
1195:
1187:
1145:
1073:
1065:
1019:
933:0.4880
911:Wathen
600:0.0104
556:0.0328
550:0.9849
510:0.0262
499:1.0261
477:Berger
358:0.0278
352:1.0278
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