The full breakdown. What it is, why it matters, how to use it.
1RM stands for one-rep max — the heaviest load you can move for a single rep on a given lift. It is the standard reference for prescribing training intensity (e.g. '80% of 1RM for 5 reps'). You can test it directly or estimate it from a 3–8 rep set using the Epley formula: 1RM = weight × (1 + reps/30).
Real Questions
How do I calculate my 1RM without testing?
Use the Epley formula: take a set of 3–8 reps, then 1RM ≈ weight × (1 + reps/30). For example, 225 × 5 = ~262 lbs.
How often should I test my 1RM?
Every 8–12 weeks at most. Testing is taxing; most lifters get better results training submaximally and re-estimating from heavy triples.
Related Terms
- Training
Progressive Overload
Gradually increasing training demand to force ongoing adaptation.
Open - Training
RPE (Rate of Perceived Exertion)
A 1–10 scale of how hard a set felt, used to autoregulate training.
Open - Training
Compound Lift
A multi-joint exercise that trains several muscle groups at once.
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