1 Rep Max Calculator for Weightlifting and Strength Training
May 1st, 2008 Posted in Weight Training, Workout RoutinesThere are many strength training programs that involve calculating your 1 rm or 1 repetition maximum. Some programs want you to use a % of your 1 rm, which is sometimes even harder to calculate. Most of us do not how how to figure out this number without performing the actual rep itself.
The problems with finding your 1 rep max by doing the actual reps:
- If you do too many warm up sets or too many attempts, your 1 rm will be lower due to fatigue.
- If you are having a bad day either in life or in the gym, your 1 rm will be lower due to stress.
- If you are using steroids or supplements, your 1 rm will be higher due to the supplementation.
What I have provided here for you today, is a simple 1 rm calculator. Simply plug in the weight you used and the number of reps you completed before failure, without assistance, and you will have an idea of what your 1 rm is.
The problems with the calculator:
- Everyone’s body is different. If you are built for endurance, the calculator result will be too high.
- If you are built for absolute strength and explosive power, the calculator result will be too low.
- You should use 3 different weights at 3 different rep ranges, and average those numbers to get a closer approximate result.
1 Rep Max Calculator
Like I said, these numbers could be off depending on the way you train and your genetics. They are probably accurate within 10-20 pounds on either side, but these are the numbers I would suggest using in a weight lifting program if you don’t already know your 1 rep max or any of the other percentages. Now go lift!
Written by Steve HansonDiscussing Conditioning, Weightlifting, Powerlifting, Strongman Training, Nutrition, Diet, Recipes, Martial Arts, and Healthy Lifestyle Ideas
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Tags: calculator, powerlifting, strength
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