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 under  the supervision of qualified coach to ensure safety.