ONE REP MAX (1RM) CALCULATOR

WHAT IS THE ONE REP MAX?

One REP MAX is the amount for load (kg/lbs) that you can lift in a given exercise for one repetition. In other words, 1RM is the correlation between the maximum weight an athlete can lift and the maximum speed at which they can do it.

This value varies every day, depending on the athlete’s motivation, sleep quality, diet, and other factors that may affect their performance. Nevertheless, knowing how to estimate their daily 1RM can help you plan their training to obtain the best possible results.

HOW TO CALCULATE YOUR ONE REP MAX?

To have a correct estimate of their daily 1RM, you need to understand that there’s a direct correlation between the velocity and the percentage of 1RM. Therefore, if you can measure the speed of a lift, you can determine the percentage of the 1RM being lifted. Finally, with this velocity information, you can accurately estimate the 1RM of each specific athlete every day and adapt their training accordingly.

HOW DO YOU INCREASE YOUR 1RM?

Increasing your 1RM can be done in many ways. Usually coaches will use different periodization models to accomplish that. The fastest way to increase your one rep max is to train close to it, with high frequency.

MEASURE YOUR LOAD VELOCITY PROFILE

You can calculate the daily 1RM of each athlete without needing them to lift it. With the value of them lifting a lower weight, you can calculate the 1RM without risking injuries or fatigue to the athlete. Creating a load velocity profile is going to help you see, measure, and calculate the relationship between the load that the athlete can lift and the velocity at which they can do it. The load-velocity profile helps us not only to know with what velocity we should perform a movement, but also allows us to monitor our progress.

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VBT devices are the most reliable, affordable, and quickest tool that athletes currently have to know their body, their breaking point, and their performance. The VBT device is the right tool to measure the velocity of any workout and be able to reach the best performance of any athlete in every session.

5 KEYS TO CREATING A LOAD-SPEED PROFILE

1. Use a wide range of percentages

Ideally, choose a range between 30% and 80%. If you select too narrow a range, such as from 30% to 50%, you won’t be able to determine how an athlete performs at 60%, 70%, or 80% of their one-repetition maximum (1RM), and therefore, you won’t be able to accurately estimate their 1RM. There’s also no need to go up to 85% or 90% because it’s rare for an athlete to find it useful to lift such heavy weights, but you can go up to 75% or 80%.

2. Spaced percentages

It’s important that the percentages for the four lifts we perform are as spaced apart as possible. For example, 30%, 45%, 60%, and 80%. Avoid, for instance, doing 30%, 35%, 40%, and 80%. Otherwise, you’ll be losing a lot of valuable information along the way.

3. Rest enough between lifts

As the athlete lifts heavier weights, fatigue sets in, so it’s recommended to take the necessary rest before performing the next lift, typically between 3 and 5 minutes. Failure to do so will result in slower lifting speed, making the test unreliable.

4. Perform lifts under the same conditions

All lifts should be performed under identical conditions. This means that if the coach assists the athlete in lifting the bar during the first lift, they should do the same for all subsequent lifts. The same applies to motivational shouting. Otherwise, the conditions would be changing, and the lifting speed could vary.

5. Lift each load as fast as possible

The athlete should be familiar with the exercise to perform it as quickly as possible. If it’s not done as fast as possible, the profile won’t turn out well.

FREQUENT QUESTIONS ABOUT ONE REP MAX

What is 1 rep max in bench press?

The 1 rep max (1RM) in bench press is the maximum weight you can lift for a single repetition with proper form. While a 1RM is calculated the same way for all exercises, the actual value varies based on the muscles involved—for instance, you may lift more in squats than in bench press.

What we can measure consistently, however, is the velocity at which you move different percentages of your 1RM across exercises. The chart below illustrates the average velocities for various exercises and their corresponding %RM, helping you fine-tune your training.

How much can the average man bench press 1 rep?

The amount the average man can bench press for one rep varies widely based on factors such as age, body weight, fitness level, and training experience. Here’s a general guideline based on categories:

• Untrained Individuals: Around 135 lbs (60 kg), for men with no prior strength training experience.
• Beginner (3–6 months of training): Between 145–185 lbs (65–85 kg), as initial gains come from neuromuscular adaptation.
• Intermediate (1–2 years of training): Approximately 185–225 lbs (85–100 kg) with consistent focus on strength training.
• Advanced (2+ years of training): Between 225–315 lbs (100–140 kg), as technique and strength optimization are refined.
• Elite (Competitive Powerlifters): 315+ lbs (140+ kg), achieved through years of specialized training and competitive focus.

These figures are averages and can vary depending on an individual’s body weight and natural ability. For example, a heavier man might bench press more due to larger muscle mass, while lighter individuals may lift less. Always focus on proper technique and gradual progression when working toward your 1-rep max.

How do you calculate 1 rep max for squats?

There are 2 ways to accomplish this. The traditional weight is to do repetitions, increasing the weight each set, until you find the maximum weight you can do for one repetition.

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