What is one-repetition maximum and why is it important?
The One-repetition maximum (1RM) is the maximum training weight with which you can perform exactly one single repetition with clean technique. This figure is important because it is used as a guideline in many training plans and instructions. There you will find information such as “10 repetitions with 60 per cent of your 1RM”.
How to determine your 1RM
The most accurate way to determine your one-repetition maximum: Simply try it out. For most exercises, you can feel your way towards the maximum weight with which you can just manage one repetition. However, you should proceed with caution here – and always have one or more good spotters standing next to you who can intervene in an emergency.
The simpler and more safe option is therefore to calculate your one-repetition maximum. There are various formulae for this that have been developed as part of scientific research.
- Brzycki: weight * (36 / (37 – repetitions))
- Epley: weight * (1 + 0.0333 * repetitions)
- Lander: (100 * weight) / (101.3 – 2.67123 * repetitions)
- Lombardi: weight * repetitions ^ 0.1
- Mayhew et al: (100 * weight) / (52.2 + (41.9 * e-0.055 * repetitions))
- O’Conner et al.: Weight * (1 + 0.025 * repetitions)
- Wathan: (100 * weight) / (48.8 + (53.8 * e ^ -0.075 * repetitions))
You will notice that the results sometimes differ quite significantly. This shows you that calculating your 1RM is not an exact science, but only works approximately. However, this is sufficient for everyday training. And if you want to know in practice exactly how much weight you can perform a clean repetition with, there’s only one thing to do: try it out! However, make sure that you have one or more spotters at your side. When training with maximum weights, it can quickly happen that your muscles fail and you need help to avoid being buried under the barbell. Translated with www.DeepL.com/Translator (free version)
