One-Repetition Maximum

Know About One Repetition Maximum

One repetition maximum, 1Rep maximum, or 1RM is a concept used in weight training. It refers to the highest measure of weight that a person can lift in One Repetition. It is helpful in measuring the strength level of an individual, usually, in competitions like weightlifting and powerlifting.

1 RM is beneficial as an upper limit for determining the desired load for a particular exercise. It is calculated as a percentage of the One-Repetition Maximum.

What is the Use Of 1RM?

The 1 RM concept finds its use in measuring performance during the following exercises,

  • Power clean
  • Back squat
  • Deadlift
  • Seated row
  • Leg press
  • Bench press
  • Heel raise
  • Biceps circle
  • Shoulder press
  • Low row
  • Overhead press
  • Hip extension
  • Triceps extension
  • Split squat
  • Smith machine squat
  • Stiff leg deadlift
  • Chest press
  • Supine press
  • Lat pulldown
  • Leg curl
  • Hip flexion
  • Triceps pushdown
  • Military press
  • Leg adduction
  • Leg extension

Who Can take 1RM Assessment?

  • Children aged between 6 and 12
  • Adolescents aged between 15 and 17
  • Healthy individuals – trained or untrained aged between 18 and 36
  • Un-trained middle-aged individuals aged between 50 and 52
  • Post-menopausal women aged between 54 and 60

Benefits Of 1 RM

  • Reliable
  • Simple
  • Time-effective
  • Inexpensive
  • Popular testing protocol

How to Measure 1RM?

  • Choose one of the exercises you are comfortable doing
  • Perform warm-up and stretching for 10-15 minutes to activate your muscles
  • Perform 6 to 10 repetitions of your chosen workout using 50% of your weight maximum target weight
  • Then gradually increase the weight to 80%.
  • Take Rest for a minute.
  • Add weights in increments of 10% till you’re not able to lift any further weight.
  • The maximum weight that you can lift in a good form is your One-Repetition Maximum.

The Bottom Line

One Repetition Maximum assessments should always be conducted underĀ  the supervision of qualified coach to ensure safety.

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