Why calculate your 1 Maximum Repetition (1RM)?
Calculate your 1 Repeat Maximum is very important to optimise your weight training. 1RM represents the maximum load that an athlete can lift for a single repetition with correct technique. Knowing this value allows you to customise effectively your sessions and track your progress precisely.
By basing your training on your 1RM, you can precisely target the optimum intensity zones for your goals, whether for strength, hypertrophy or muscular endurance.
Another major advantage is the security. By knowing your 1RM, you avoid overestimating your abilities and exposing yourself to risk of injury. This will enable you to progress constant and safegradually increasing the loads as your 1RM progresses.
Regular monitoring of your 1RM is an excellent progress indicator. It gives you a concrete measure of your strength gains, motivating you to continue your efforts and adjust your programme if necessary.
How do I use the 1RM calculator?
Our 1 Repeat Maximum (1RM) calculator is a powerful, easy-to-use tool designed to help you estimate your maximum load for a given exercise. It works on the basis of Brzycki formulawidely recognised in the field of bodybuilding. Here's how to use it effectively:
To begin, choose the weight unit you prefer to use by toggling the switch between kilograms (kg) and pounds (lbs). Then enter the weight lifted during your last training session for the exercise whose 1RM you wish to calculate.
Continue by adjusting the slider to indicate the number of repetitions you have performed with this weight. The slider ranges from 1 to 12 repetitions, as the accuracy of the calculation decreases with higher repetitions.
Once you have entered these two items of information, click on the "Calculate 1RM. The calculator will automatically generate your results. These include your 1RM estimatedand a table of percentages showing the corresponding weights for different percentages of your 1RM, and the number of repetitions typically associated with these percentages.
To get an accurate estimate, make sure you use a weight with which you can perform between 1 and 12 repetitions with a proper technique. The closer the number of repetitions is to 1, the more accurate the estimate will be.
Don't forget that this calculator provides a estimate. Your true 1RM may vary slightly depending on factors such as your technique, your level of fatigue and your state of fitness at the time of the test. Use these results as a guide to plan your training sessions, but always pay attention to how you feel and your technique when performing the exercises.
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1 Repeat Maximum (1RM) calculator
Interpreting results: reference values
The table of percentages provided with the result is particularly useful for planning your sessions. For example, if your estimated 1RM for the bench press is 100 kg, the table might show :
- 95 kg (95% from 1RM) for 2 repetitions
- 90 kg (90% from 1RM) for 4 repetitions
- 85 kg (85% from 1RM) for 6 repetitions
These percentages are commonly used to target different training objectives:
– Maximum force 85-100% of 1RM, 1-5 repetitions
– Hypertrophy (muscle gain): 67-85% from 1RM, 6-12 repetitions
– Muscular endurance 50-67% from 1RM, 12-20 repetitions
IMPORTANT: these values may vary depending on the individual and the exercise. For example, exercises involving large muscle masses such as squat or the deadlift can withstand a higher volume than isolated exercises such as the biceps curl.
Advice : Use these percentages to structure your training sessions. For example, for strength training, choose weights in the upper range of the table (90-95% of your 1RM) for sets of 2 to 5 repetitions.
What is 1RM? How is it calculated?
Le 1RM (1 Maximum Repetition) represents the maximum load an individual can lift for a single repetition with correct technique. It is a crucial measurement for athletes and bodybuilding enthusiasts, as it enables maximum strength to be assessed and training to be planned effectively. 1RM is important for setting realistic strength goals and determining appropriate training loads.
Several formulas can be used to calculate 1RM. Brzycki's formula, which we use in our calculator, is one of the most accurate and widely used:
1RM = Weight / (1.0278 - 0.0278 × Number of repetitions)This formula takes into account the weight lifted and the number of repetitions performed to provide an accurate estimate of 1RM.
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