1RM (One Repetition Maximum) Calculation
Pelank Life ©
✅ One Repetition Maximum (1RM) is a simple and practical measure of your maximum strength in any exercise—the heaviest weight you can lift once with proper form. Knowing your 1RM helps you prescribe training intensity accurately, track progress, and design your strength or muscle-building program more scientifically.
☑️ For a quick calculation, simply enter the set weight and number of repetitions (and optionally RIR/RPE). Our calculator uses several validated formulas to estimate your 1RM and also provides a %1RM → recommended weight table, Plate Math (plate loading), and kg↔lb conversion.
📝 A very brief guide to intensities:
Strength: about 85–100% of 1RM (1–5 reps, 3–6 minutes rest)
Hypertrophy: about 60–85% of 1RM (6–15 reps, 1.5–3 minutes rest)
Muscular Endurance: about 40–60% of 1RM (15+ reps)
🔸 Safety Note: For most people, especially beginners, indirect estimation is safer than direct record testing.
In the following section, you will find a complete article on 1RM, including methods of measurement/estimation, error and confidence ranges, applications in programming, and reference tables.
One Rep Max (1RM) Calculator
Estimate your 1RM using multiple formulas, an adaptive average, and RPE/RIR.
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What is 1RM?
💠 A very simple definition
1RM means the heaviest weight you can lift in a given exercise for just one repetition with proper form.
Example: If you can complete a squat with 120 kg once but cannot do it twice, then your squat 1RM is 120 kg.
✅ Proper form means:
✔️ Full range of motion (e.g., squat: hips below knees; bench press: controlled touch on the chest with elbow lockout; deadlift: full lockout of knees and hips).
✔️ Without assistance (the spotter should not push, and the bar should not touch the rack).
✔️ No cheating! (bouncing the bar off the chest, hitching in the deadlift, half reps, etc. do not count as 1RM).
✅ Why is 1RM important?
✔️ Measuring training intensity: many programs prescribe “today’s workout at 70% of 1RM.”
💠 If your 1RM in an exercise is 100 kg, then 70% equals 70 kg.
✔️ Tracking progress: when your 1RM increases, it means you’ve truly gotten stronger.
✔️ Muscle building (hypertrophy): To grow muscle, the weight must be sufficiently heavy. Using 1RM percentages helps ensure you always train at the right intensity.
✔️ Easier programming: Knowing your 1RM allows you to plan light, moderate, and heavy days accurately and include deloads.
✅ Three closely related but different terms
1️⃣ Absolute 1RM (personal record)
💠 Your best performance under ideal conditions with standard form—the “record” you’re proud of.
✔️ Application: comparing with past performance, competition, recording personal bests.
2️⃣ Relative 1RM (in relation to body weight)
💠 Divide your 1RM by your body weight to make comparisons fairer.
💠 Example: If your bench press 1RM is 100 kg and your body weight is 80 kg → 1.25× body weight.
✔️ Application: when you want to compare yourself with someone heavier or lighter.
3️⃣ Training 1RM (daily)
💠 The weight you can lift once with proper form in today’s workout; this number fluctuates slightly with sleep, nutrition, stress, fatigue, etc. (usually by a few percent).
✔️ Application: For daily programming, we use this number (or its estimate); it’s not always necessary to test your absolute record.
✅ How can I determine my 1RM?
🔴 Two main methods:
1️⃣ Direct test: Perform several warm-up sets, then attempt a heavy single repetition with proper form (safer for experienced lifters with a spotter).
2️⃣ Indirect estimation (simple and safe): For example, if you can lift 60 kg for 5 reps, your 1RM can be estimated.
🟢 Best practice: Use the 1RM calculator on this page for a more accurate number along with a %1RM table.
✅ Quick tips (common mistakes)
❌ Half reps ≠ 1RM. Full range of motion is required.
❌ Spotter assistance = invalid.
❌ It’s not the same number every day. Small fluctuations are normal.
❌ Each lift is separate. Your squat 1RM does not necessarily reflect your bench press 1RM.
✅ 30-second summary
✔️ 1RM = the heaviest weight for one rep with proper form
✔️ Needed for training intensity (%1RM), tracking progress, and programming
✔️ Know the three types: absolute (record), relative (to body weight), and training/daily (used in practice)
✔️ No need to always test a max; estimation and calculators work fine
Physiology and Mechanics
Very simple and practical
✅ Motor unit recruitment pattern and the force–velocity relationship
1️⃣ Motor unit = one nerve + several muscle fibers that switch on/off together. The body activates them according to the “size principle,” from small to large:
🅰️ Light tasks → small/slow units (efficient, fatigue-resistant).
🅱️ As the task gets harder → large/fast units (powerful, fatigue-prone) are recruited.
For a 1RM, nearly all the large units must be activated.
2️⃣ Force–velocity:
💠 The heavier the load → the slower the movement.
At 1RM, speed is almost zero (but the lift is still completed).
Training with moderate weights while “intending to move fast” can improve speed and neural activation.
🟢 Practical takeaway:
❇️ To get stronger: sometimes train heavy (around 85–95% of 1RM, with low reps and long rests).
❇️ To get faster: include some training with moderate loads but maximum safe speed (speed bench/squat, jumps, medicine ball throws).
✅ Muscle fibers, fatigue, and the role of skill/technique
💠 Fiber types:
✔️ Type I (slow): high endurance, less force, fatigue-resistant.
✔️ Type IIa/IIx (fast): high force, suited for 1RM, but fatigue quickly.
💠 What does fatigue do?
With fatigue, fast fibers become less active and total force decreases → your 1RM for that day drops.
Sleep, nutrition, stress, and rest intervals between sets directly affect your performance.
💠 Why are skill/technique so important?
The bar path, balance, breathing, and bracing (tightening the core) ensure that your actual force transfers to the bar.
Often, without the muscles getting stronger, simply improving technique can increase your 1RM.
🟢 Practical takeaway:
Rest 3–5 minutes between heavy sets.
Before record attempts, do layered warm-ups and a few light–moderate singles with perfect form.
In each session, consistently practice 1–2 technical points (e.g., squat depth, bar path, bracing).
✅ Difference between Power and Max Strength and the limits of transfer between exercises
🅰️ Max Strength = the ability to produce maximum force at very low speeds (your 1RM).
🅱️ Power = force × speed. It peaks where both force and speed are moderately high (typically with ~30–70% of 1RM, depending on the exercise).
✔️ Max strength training → heavy weights, low reps, slow speed but high neural demand.
✔️ Power training → moderate/light weights, very fast movement (jumps, Olympic lifts, speed bench/squat, throws).
🟢 Transfer limitation | Specificity
Getting stronger in one lift doesn’t fully carry over to another.
A strong squat helps, but it doesn’t replace the technique of the deadlift or bench press.
Angles, range of motion, muscle involvement, and skill differ for each exercise.
🟢 Practical takeaway | How to train both?
🟡 For 1RM records: up to 1–2 sessions per week with high intensity (85–95%), 1–3 reps, focus on form.
🟡 For power: 1–2 short weekly blocks of speed work (30–70% of 1RM, or explosive bodyweight/light-load drills).
🟡 For better transfer: practice the specific lift in which you want to set a record (principle of specificity).
✅ Quick summary
💠 The body recruits motor units from small to large; 1RM means engaging the “big ones.”
💠 The heavier the load, the slower the movement; train heavy to get stronger, train fast to get faster.
💠 Fast fibers are the key to 1RM; fatigue, sleep, and nutrition directly affect the daily number.
💠 Power ≠ max strength; include both types of training in your program for records and speed.
💠 Transfer between exercises is limited; train specifically and prioritize technique.
How to measure 1RM?
🅰️ Direct 1RM Test | Simple and Standard Protocol
📌 Goal: Perform only one repetition with proper form; no rushing, safe, and repeatable.
🔰 Prerequisites
🫀 Health and experience
If you are a beginner or have pain/injury, choose indirect estimation for now.
Uncontrolled blood pressure, dizziness, fever/illness, or active sharp pain = test prohibited.
🏋️♂️ Technique
You must know the chosen lift with standard form (squat to proper depth, bench with a short pause, deadlift with full lockout).
🦺 Spotter and safety
Bench press: a spotter is mandatory.
Squat: Set the safety pins/arms at the level of your squat depth.
Deadlift: No spotter needed, but clear the space in front and behind you.
🔗 Equipment
Barbell collars, stable shoes, belt (optional), chalk (if needed), and a barbell with calibrated plates.
🔰 Layered warm-up (sample sets and percentages)
🧍 Total warm-up ~10–12 minutes. Rest 60–120 seconds between warm-up sets.
🏃 General: 5 minutes (light walking/jogging + mobility for ankles, hips, shoulders).
🏋️ Specific warm-up (example for a target squat 1RM ≈ 120 kg):
Empty bar × 8–10
40% (≈ 50 kg) × 5
55٪ (≈ 65kg) × 3
70٪ (≈ 85kg) × 2
80٪ (≈ 95kg) × 1
87–90% (≈ 105–108 kg) × 1 ⟵ “Preparation single”
🟢 If your target is lower/higher, adjust the same pattern using percentages. For deadlifts, usually perform slightly fewer warm-up reps.
🔰 Attempt execution (number, rest, stopping criteria)
🔢 Number of attempts: 2 to 4 main singles are sufficient.
🟡 Rest interval between attempts:
Bench press: 3–5 minutes
Squat/Deadlift: 4–6 minutes
🟡 Suggested loading for attempts (example):
1️⃣ Attempt 1: 95–97% (feels “heavy but clean”)
2️⃣ Attempt 2: 100–102% (target record)
3️⃣ Attempt 3 (optional): +1–2% if Attempt 2 was “smooth and clean”
4️⃣ If failed: reduce by 2–3% and take only one more attempt
🛑 Stopping criteria (end the test if any occur):
⛔ Form breakdown (incomplete depth, dangerous spinal arch, hitching in the deadlift)
⛔ Sharp pain/dizziness/instability
⛔ Bar drifting off path or spotter assistance
⛔ Speed drops so much that you effectively “stall”
✅ Key safety notes
Begin main sets with proper breathing and bracing (inhale into the abdomen, tighten core and sides).
“Extra risk” for 1–2 more kilos is not worth it; form > number.
Bench press: spotter should only give the lift-off and keep hands close to the bar; pushing = invalid attempt.
Deadlift: if the bar stalls after the knees, do not hitch; drop it.
🚫 Contraindications (Do-Not)
Active pain/recent injury, fever/illness, dizziness, uncontrolled blood pressure
Absolute beginner (less than ~3–4 months of consistent training in that lift)
Severe sleep deprivation, dehydration, or heavy training of the same muscles in the past 24–48 hours
🟩 Quick guide card (checklist)
☑️ Spotter/safety pins set up
☑️ Barbell collars secured
☑️ Warm-up completed up to 90%
☑️ 3–6 minutes rest between singles
☑️ Maximum of 2–4 main attempts
☑️ Stop if form breaks or pain occurs
💢 After the test
✔️ 5 minutes of light cooldown + gentle stretching
✔️ Record your max, effort rating (RPE), and technical notes
✔️ Plan a light deload within the next 24–72 hours (depending on test fatigue)
If you’re still unsure or training alone, estimating 1RM with submaximal sets (and using a 1RM calculator) is safer and sufficient for most people.
🅱️ Indirect estimation from submaximal sets | Simple and accurate
📌 The idea is this: perform one submaximal set (e.g., 60–90% of 1RM for several reps) and use a formula to estimate 1RM—safer and sufficient for most people.
Classic formulas (inputs: set weight w and number of reps r)
1️⃣ Epley formula
✅ Works well for 1–10 reps; at very high reps, it tends to be slightly optimistic.
Epley: 1RM = w × (1 + r/30)
\hat{1\mathrm{RM}}=w\left(1+\frac{r}{30}\right)
2️⃣ Brzycki formula
✅ Reliable up to about 10 reps; becomes exaggerated at higher reps.
Brzycki: 1RM = w × 36 / (37 − r)
\hat{1\mathrm{RM}}=\frac{36,w}{37-r}
3️⃣ O’Conner formula
✅ Slightly conservative; fairly good for 6–12 reps.
O’Conner: 1RM = w × (1 + 0.025 × r)
\hat{1\mathrm{RM}}=w\left(1+0.025,r\right)
4️⃣ Lombardi formula
✅ Suitable for low reps (strength-focused); underestimates at higher reps.
Lombardi: 1RM = w × r^0.10
\hat{1\mathrm{RM}}=w,r^{0.10}
5️⃣ Mayhew formula | Bench-press oriented
✅ Works well for bench press; conservative at higher reps.
Mayhew: 1RM = 100w / (52.2 + 41.9 e^(−0.055r))
\hat{1\mathrm{RM}}=\frac{100,w}{52.2+41.9,e^{-0.055,r}}
6️⃣ Wathan formula
✅ Similar to Brzycki; tends to be optimistic at higher reps.
Wathan: 1RM = 100w / (48.8 + 53.8 e^(−0.075r))
\hat{1\mathrm{RM}}=\frac{100,w}{48.8+53.8,e^{-0.075,r}}
7️⃣ Lander formula
✅ Behaves like Brzycki; becomes optimistic as reps increase.
Lander: 1RM = 100w / (101.3 − 2.67123r)
\hat{1\mathrm{RM}}=\frac{100,w}{101.3-2.67123,r}
🟢 Quick summary of biases (tendencies):
☑️ 1–6 reps: most formulas give similar results.
☑️ 8–12 reps: differences widen; some formulas become optimistic, others conservative.
🟡 Conservative: O’Conner, Mayhew (tend to estimate lower).
🟡 Optimistic: Brzycki, Lander, Wathan (tend to estimate higher).
🟡 Moderate: Epley.
📊 More than 12 reps: error increases significantly; it’s better to take an adaptive average from multiple formulas (the approach the calculator uses).
✔️ Important note: The closer you are to failure and the more consistent your full range of motion/tempo, the more accurate the estimate will be.
✅ Estimation based on RPE/RIR and mapping to %1RM
🅰️ RIR | How many reps are left before failure? (RIR = 0 means the last possible rep).
🅱️ RPE | Typically, RPE ≈ 10 − RIR (approximate).
☑️ An approximate and practical table (for most people)
%!1\mathrm{RM}(r)\approx\frac{100}{1+\frac{r}{30}}
|
Reps @ RIR0 (RPE10) |
Approximate %1RM |
|---|---|
|
1 |
100% |
|
2 |
95% |
|
3 |
92%–93% |
|
4 |
89% |
|
5 |
86%–87% |
|
6 |
84% |
|
7 |
81% |
|
8 |
79%–80% |
|
9 |
76%–77% |
|
10 |
73%–75% |
☑️ Rule of thumb for RIR: at the same rep count, each +1 RIR ≈ 2–3% lighter.
✔️ Example: If 5 reps at RIR0 ≈ 86%, then 5 reps at RIR2 ≈ 80–82%.
🔰 RPE/RIR
✅ Basic relationship:
\mathrm{RPE}=10-\mathrm{RIR}
✅ 1RM estimation considering RIR (simplified Epley with “effective reps”):
\hat{1\mathrm{RM}}\approx w\left(1+\frac{r+\mathrm{RIR}}{30}\right)
✅ Percentage adjustment per RIR (rule of thumb: 2–3% for each +1 RIR):
✅ Velocity-Based Training (VBT)
☑️ VBT measures bar speed using tools (sensors, camera apps): the speed of a rep gives clues about proximity to 1RM and RIR.
☑️ As you approach 1RM, bar speed becomes very low (reaching the “minimum velocity threshold” specific to each lift).
☑️ Speed drop within a set can also be used to monitor fatigue (e.g., end the set when speed drops by 20–40%).
☑️ Advantages: objective fatigue monitoring, daily intensity control without max testing, reinforcement of “explosive intent.”
☑️ Limitations: requires precise/expensive tools or reliable apps; values depend on the lift and the individual; poor technique skews data.
🔰 VBT (velocity-based) – general framework (parameters vary by lift/individual)
✅ Simple linear model:
✅ Or logarithmic model:
In VBT, the parameters a, b, c, d are determined through individual/lift-specific calibration, and {v} is the mean velocity of the repetition; the “minimum velocity threshold” approaches {RM}
✅ How do I use it in practice?
1️⃣ Perform one set close to failure (e.g., 5–8 reps at RIR0–1).
2️⃣ Enter the weight (w) and reps (r) into the calculator; it averages several formulas to give your estimated 1RM and percentage tables.
3️⃣ If you know RPE/RIR, you can determine %1RM directly from the table without formulas.
4️⃣ If you have velocity tools, use VBT for daily adjustments; if speed drops too much, stop the set earlier.
🟢 Reminder: These are estimates—sufficient for programming. You don’t need to constantly test your true max; just update it every few weeks/months as training progresses.
Accuracy, uncertainty, and error
Simple and practical
✅ ⁉️ Sources of error | Why do the numbers fluctuate?
1️⃣ Technique and execution standards
✔️ Squat depth, bench pause, bar path, bracing, footwear/belt, even bar type.
✔️ “Half reps,” “bouncing,” and “spotter assistance” overestimate the number.
✔️ Inconsistent execution between sets/sessions → makes comparison difficult.
2️⃣ Daily condition: sleep, nutrition, stress, pain
✔️ Lack of sleep/dehydration/stress = reduced neural output and heavier perceived weight.
✔️ Caffeine/good warm-up/better mood = higher numbers.
✔️ Daily fluctuations of 2–5% in 1RM are normal.
3️⃣ Choice of lift and equipment
✔️ Skill-dependent lifts (paused bench, deep squat, sumo deadlift) fluctuate more.
✔️ Machines/guided lifts (Smith machine) usually show less variation, but transfer less to free-weight max records.
4️⃣ Fatigue threshold and set management
✔️ The closer you take a set to failure (lower RIR), the more accurate the estimate becomes—but fatigue also increases.
✔️ Short rest between sets, high prior volume in the same session, or heavy training the day before → increases error.
✅ ‼️ Typical estimation error by input set reps
🌟 Assumptions: clean execution, low RIR, main compound lift
|
Number of reps in the input set |
Typical 1RM estimation error |
|---|---|
|
1–3 reps |
about ±2 to ±4% |
|
4–6 reps |
about ±4 to ±6% |
|
7–10 reps |
about ±6 to ±9% |
|
11–15 reps |
about ±9 to ±12% |
|
More than 15 reps |
usually ±12 to ±15% or higher |
🟢 Notes:
1️⃣ If you record a set with RIR > 0, as a rule of thumb add about 2–3% uncertainty for each +1 RIR.
2️⃣ Averaging across multiple formulas (what the calculator does) usually reduces error.
3️⃣ For deadlifts, due to greater variability in technique/grip, allow for a slightly wider error range.
✅ How to report a “confidence range”?
🌟 Idea: Instead of a single fixed number, present the central value ± a percentage so the reader understands the possible range.
🟢 Steps:
- Get the estimated 1RM from the calculator (e.g., 120 kg).
- Based on the input set, choose the error percentage (e.g., a 5-rep set → ±6%).
- Compute the range: 120 × 6% = 7.2 → approximate range 113 to 127 kg (round to the nearest plate).
🟢 Suggested on-page display format:
- “Estimated 1RM: 120 kg (reasonable range: 113–127 kg)”
- Or: “120 kg ±6% (≈113–127 kg)”
🟢 Fine points
- If the user is a beginner or the lift is highly skill-dependent, make the range more conservative (e.g., use ±8% instead of ±6%).
- For daily programming, use the midpoint/bottom of the range to stay safer—especially during hypertrophy phases.
✅ ❓ When should we reassess?
☑️ After 4–8 weeks for beginners or those returning to training.
☑️ Every 6–12 weeks for intermediate/advanced lifters (at the end of a block or microcycle).
🟡 Sooner if:
☑️ Three consecutive sessions feel like the current percentages are too light/heavy (RPE has “slipped”).
☑️ A clear rep PR was achieved (e.g., 80 kg × 8 when it used to be 80 kg × 6).
☑️ Body weight has changed by >3–5%.
☑️ You’ve significantly adjusted your technique (e.g., adding a bench pause or using more standard depth).
🟡 A low-cost method between formal tests
☑️ Use a training E1RM: during regular sessions, enter your best clean singles or sets close to RIR0–1 into the calculator, and keep the median of several sessions as your current 1RM.
✅ 30-second summary
Error is always present; with low-rep sets and low RIR, it decreases.
Show the number with a confidence range (e.g., 120 kg ±6%).
Be conservative in daily programming; for record attempts, standardize conditions.
Update your 1RM periodically, and use training E1RM in between.
Online 1RM Calculator
Simple and practical
✅ Feature Overview
What the tool provides you
✳️ Adaptive multi-formula average:
It calculates 1RM using several well-known formulas (Epley, Brzycki, …) and provides a smart median/average to reduce error.
✳️ RPE/RIR support:
If you log RIR or RPE, the tool can adjust the set’s actual intensity (e.g., 5 reps with RIR2 is not the same as 5 reps to failure).
✳️ %1RM table → suggested weight:
For 50 to 100% of 1RM (or a range you choose), it shows the suggested weights.
✳️ Plate Math (plate loading):
By selecting the bar weight (20 kg/15 kg or 45 lb) and your available plates, it shows how to load each side of the bar (+ leftover weight if it doesn’t come out exact).
✳️ kg ↔ lb conversion:
A single click switches the unit; everything (from 1RM to the table and Plate Math) updates accordingly.
✳️ Save & short history:
It stores your latest inputs/results so you can start faster in the next session.
✳️ Displays a confidence range (±%) based on the input set’s reps (e.g., ±6% for a clean 5-rep set).
✅ How to use (step by step)
1️⃣ Select the exercise (squat/deadlift/bench/…), the unit (kg or lb), and the bar weight.
2️⃣ Perform a submaximal set and enter the weight and number of reps.
3️⃣ If you know RIR/RPE, enter it for the same set (optional but improves accuracy).
4️⃣ (Optional) Set the rounding increment (e.g., 2.5 kg or 5 lb) and select your available plates.
5️⃣ Press the calculate button.
📈 Outputs:
☑️ Estimated 1RM + confidence range (e.g., 120 kg ±6% → 113–127 kg)
☑️ Percentage table: 50–95% of 1RM → suggested weights (rounded)
☑️ Plate Math: for each weight, the plate layout for each side of the bar (e.g., 20 + 10 + 2.5)
☑️ Quick note: if RIR was entered, it indicates next to the result that an RIR adjustment has been made.
✅ Input/output example
🅰️ Input:
Bench press, kg, set weight = 70 kg, reps = 6, RIR = 1, rounding increment = 2.5 kg.
🅱️ Output:
Estimated 1RM: 87 kg (confidence range: 82–92 kg).
🟰 Rounded to the nearest 1 kg:
📶 Confidence range (e.g., ±6% for a clean 6-rep set)
✴️ Displayed with rounding:
🆎 % → suggested weight table
70% ≈ 61 kg, 75% ≈ 65 kg, 85% ≈ 74 kg, 90% ≈ 78 kg (all rounded).
*️⃣ General formula:
✴️ If rounded to the nearest 1 kg as in the example (s=1):
✴️ If using the tool’s input rounding increment of 2.5 kg (s=2.5):
🟡 Plate Math for 74 kg with a 20 kg bar:
Each side: (20 + 2.5) … (if not exact, the residual is shown).
*️⃣ General formula:
🏋🏻 Plate weights on the bar:
🏋🏻 Per-side bar load:
🏋🏻 If the rounding increment is truly 2.5 kg, the target weight is usually rounded to the nearest 2.5 kg as well:
A standard layout for 27.5 kg on each side (with the common set {20,10,5,2.5,1.25,0.5} kg):
27.5 = 20 + 5 + 2.5🏋🏻 If it doesn’t come out exact, the tool shows the “Residual” according to the following formula:
Quick summary
CI ±6% On 87 → [82,\ 92]\ \mathrm{kg}
Table weights = \operatorname{round}_{s}!\big(p\cdot \hat{1\mathrm{RM}}\big) (with s=1 or 2.5).
Plate per side = \frac{W_{\text{target}}-20}{2}؛ For 75kg → 20+5+2.5.
✅ Limitations and tips for interpreting results
❌ It’s an estimate, not gospel. The number can fluctuate 2–5% day-to-day (sleep, nutrition, stress, technique).
✔️ The fewer reps in the input set and the lower the RIR, the more accurate the result. Very high-rep sets (e.g., >10) increase error.
⛔ It’s exercise-specific. A squat 1RM doesn’t necessarily indicate your deadlift or bench press 1RM. Estimate separately for each exercise.
✔️ RPE/RIR requires skill. If unsure, the tool works fine without RIR—just consider a slightly wider confidence range.
✔️ Plate Math works with the plates you’ve selected; if a needed plate isn’t available, it suggests the closest combination and shows the leftover (e.g., 0.5 kg).
🙅🏻♂️ Safety comes first. If your form breaks down or you experience pain, don’t chase higher numbers—progress using the lower end of the range.
✅ Pro tips (to make things much easier)
At the start of a new block, take the 1RM from recent training E1RMs (median of 2–3 solid sets) to reflect your actual daily strength.
On light/recovery days, use 70–80% of 1RM from the table; on heavy days, 85–92%.
If RIR “slips” (e.g., a weight that should be RIR2 feels like RIR0), reduce the current 1RM by 2–3% or increase rest.
Reference tables
Simple and practical
✅ %1RM ↔ reps table (common ranges)
☑️ This table is approximate (common averages across sources). Consider individual differences, exercise, and technique.
🟡 How intense is a set taken to failure (RIR=0)?
|
Reps (RIR=0) |
Approx. %1RM |
Recommended rest |
|---|---|---|
|
1 |
100% |
4–6 minutes |
|
2 |
95% |
4–6 minutes |
|
3 |
92–93% |
3–5 minutes |
|
4 |
89–90% |
3–5 minutes |
|
5 |
86–87% |
3–4 minutes |
|
6 |
84–85% |
3–4 minutes |
|
7 |
81–82% |
2–3 minutes |
|
8 |
79–80% |
2–3 minutes |
|
9 |
76–77% |
2–3 minutes |
|
10 |
73–75% |
2–3 minutes |
|
12 |
70% |
1.5–2.5 minutes |
|
15 |
62–65% |
1–2 minutes |
Rule of thumb: The higher the reps, the greater the uncertainty; for daily programming, use the lower end of the range.
🟡 If you have RIR, how should you adjust intensity up or down?
✔️ Simply, for each 1 RIR ≈ reduce intensity by 2–3%.
✔️ Example: “5 reps at RIR0 ≈ 86–87%” → “5 reps at RIR2 ≈ 80–82%”
🔢 Sample matrix (four commonly used points)
|
Reps |
RIR0 |
RIR1 |
RIR2 |
|---|---|---|---|
|
3 |
92–93% |
89–91% |
86–88% |
|
5 |
86–87% |
83–85% |
80–82% |
|
8 |
79–80% |
76–78% |
73–75% |
|
10 |
73–75% |
70–72% |
67–69% |
If you’re unsure about the RIR, choose a more conservative range.
🟡 Target training ranges
|
Purpose |
Typical %1RM range |
Common reps |
Recommended RIR |
Rest |
|---|---|---|---|---|
|
Strength |
85–100% |
1–5 |
0–3 (near max: 0–1) |
3–6 minutes |
|
Hypertrophy (muscle growth) |
60–85% |
6–15 |
0–3 |
1.5–3 minutes |
|
Muscular endurance |
40–60% |
15+ |
0–2 |
0.5–2 minutes |
✔️ Tips:
☑️ Strength: The quality of each rep and adequate rest are more important than high volume.
☑️ Hypertrophy: Sets should be “relatively hard” (usually RIR 0–2), with consistent form.
☑️ Endurance: Technique must not break down under fatigue; stop the set if form fails.
🟡 How to use the table (3 steps)
1️⃣ Define your goal (strength/hypertrophy/endurance).
2️⃣ Select reps and RIR (e.g., 8 reps at RIR2).
3️⃣ Take the %1RM from the table above and use the calculator to determine the weight for each set (with rounding and Plate Math).
Reminder: These are “accurate enough” for programming. Adjust gradually based on actual feel/RIR recorded as you progress.
✅ Plate Math tables
☑️ Common plate sets
✔️ Bars: 20 kg (men’s Olympic), 15 kg (women’s), 45 lb (US standard gym ≈ 20.4 kg).
✔️ Metric plates (common example): 25, 20, 15, 10, 5, 2.5, 1.25, 0.5 kg
✔️ Imperial plates: 45, 35, 25, 10, 5, 2.5 lb (sometimes 1.25 lb as well)
*️⃣ Ultra‑short formulas
⛓️ Required load per side
⏸️ Load per side of the barbell
🟰 Residual (if not exact)
🧮 Rounding by increment and policy (nearest/down/up)
Suggestion: For safety, use round-down in heavy sets.
✳️ Quick Examples
1️⃣ Example A – Metric, comes out exact
Target: 142.5 kg, bar: 20 kg →
Each side layout: 25 + 20 + 10 + 5 + 1.25 → Residual = 0
2️⃣ Example B – Metric, smart rounding (2.5 kg increment)
Target:
Each side layout: 20 + 5 + 1.25 → Residual = 0
3️⃣ Example C – Imperial, 225 lb with a 45 lb bar
Each side layout: 45 + 45 → Residual = 0
4️⃣ Example D – Imperial, 175 lb with a 45 lb bar
Each side layout: 35 + 25 + 5 → Residual = 0
If a plate is missing, the tool provides the closest combination and shows the residual (e.g., “+0.5 kg remaining”).
✅ Common Ratios Between Lifts
⛔ Approximate guideline only; individual/technical differences are significant.
|
Lift Comparison |
Typical ratio (for clean 1RM or 3–5RM) |
Important Note |
|---|---|---|
|
Front Squat / Back Squat |
Approximately 80 to 90 percent |
Wrist/shoulder mobility and squat depth have a significant impact; this ratio may be lower with a low-bar position. |
|
Deadlift / Back Squat |
Approximately 1.05 to 1.25 times |
Arm length and leg-to-torso ratio are key factors; in some individuals, the squat may be equal to or even exceed the deadlift. |
|
Bench Press / Back Squat |
Approximately 60 to 80 percent |
Grip width, arch, body weight, and bench press training are key factors. |
|
Overhead Press / Bench Press |
Approximately 55 to 70 percent |
Airway technique, core bracing, and balance play a role. |
|
Close-Grip / Regular Bench Press |
Approximately 90 to 97 percent |
Arms and triceps are more involved; arch and bar path differ. |
|
Pause Bench / Touch-and-Go Bench Press |
Approximately 95 to 98 percent |
Standardize the pause on the chest. |
|
Romanian Deadlift / Deadlift |
Approximately 60 to 80 percent |
Usually assessed using 3–8RM instead of 1RM. |
|
High-Bar / Low-Bar Squat |
High-Bar ≈ 92 to 98 percent of Low-Bar |
Low-bar usually yields higher maxes due to leverage advantages. |
✴️ How to Use It?
If you don’t have an exact 1RM for a lift, use the ratios to start programming, then fine-tune based on training data (RIR/video/perceived speed).
Whenever you change technique (e.g., adding a pause or adjusting stance), expect the ratio to change.
Reminder: Ratios are a starting tool, not a final ruler. To maximize a specific lift, prioritize that lift (principle of specificity).
Application of 1RM in Training Programming
Simple and Practical
✳️ Core idea: We structure training intensity using %1RM or RPE/RIR, manage volume, and progress week by week based on our chosen progression model. Every 4–8 weeks, we include a deload or a test/reset.
✅ Common Progression Models
🅰️ Linear Progression
🆗 Suitable for beginners to intermediates.
🔤 Pattern: One consistent lift, fixed sets/reps, slightly increase weight each session or week.
💠 Example (Squat): 3×5 @ ~75–85% 1RM, add 2.5 kg each session until all reps are completed with good form.
If you fail to complete it two to three times in a row: deload 5–10% and build back up.🟡 Simple rules:
Start with RIR 2–3; near the end of the phase → RIR 0–1.
“Incomplete” sets = a sign you need more rest/deload.
🅱️ Daily Undulating Periodization (DUP)
🆗 Great for intermediates; intensity/reps fluctuate during the week.
💠 3-day example (Squat):
Monday (Heavy): 5×3 @ 85% (RIR 1–2)
Wednesday (Moderate): 4×6 @ 75% (RIR 2)
Friday (Volume/Light): 3×10 @ 65% (RIR 2–3)🟡 Weekly progression: +2.5% on heavy day or +1 set on volume day (choose one).
Every 4–5 weeks: deload week (reduce volume by 30–40%).
🆑 5/3/1 Model with “Training Max”
🆗 TM = 90% of true 1RM (to manage fatigue).
💠 4-Week Cycle:
Week 1: 5× (65/75/85%) of TM – last set AMRAP to RIR 0–1
Week 2: 3× (70/80/90%) of TM – last set AMRAP
Week 3: 5/3/1× (75/85/95%) of TM – last set AMRAP
Week 4: Deload (40/50/60% of TM, light sets)🟡 Popular assistance work: Boring But Big (5×10 with \~50–60% on the same lift or a variation).
🆎 RIR/RPE-Based Model (Autoregulation)
🆗 Intensity is guided by RIR to adjust for “good/bad” days.
💠 Simple “Top Set + Backoff” template (e.g., Bench):
One top set: 1–3 reps at RPE 8 (≈ RIR 2)
Then 3–5 backoff sets: 3–6 reps at 80–90% of top set weight, with RIR 2🟡 If the top set RPE hits 9 instead of 8 (heavier than planned): reduce backoff weight by 2–5% or do one fewer set.
✅ %1RM or RPE/RIR? (How to Choose)
✔️ %1RM → Precise, simple, great for pre-written programs; downside: underestimates daily fluctuations.
✔️ RPE/RIR → Day-to-day adaptable and flexible; downside: requires experience and accurate judgment.
✔️ Winning combo: “Target %1RM or target RPE, whichever comes first”
✴️ Example: 3×5 @ 80–85% or RPE 7–8.
💠 If you're feeling weak today and 80% feels like RPE 9 → lower the weight to stay within the RPE range.
✅ Block Design, Deload, and Fatigue Monitoring
🅰️ Simple Block Structure
1️⃣ Accumulation (volume-focused) – 3–4 weeks:
65–80%, 5–12 reps, RIR 1–3, higher volume
2️⃣ Intensification – 2–4 weeks:
80–90%, 3–6 reps, RIR 1–2, moderate volume
3️⃣ Peaking (optional, near testing) – 1–2 weeks:
Top sets of 1–3 reps at 85–95% with RIR 1–0, light backoff sets
4️⃣ Deload – 1 week:
Volume −40–60%, intensity −10–15%, RIR 3+
🅱️ When Should I Deload?
2–3 consecutive sessions with higher-than-target RPE, poor sleep, joint pain/technique breakdown, or no progress for 2 weeks.
🥱 Fatigue Monitoring (Simple Rules)
If the top set “target RPE 8” hits 9 for several sessions → next week reduce volume by 1 set per session or decrease load by 2–5%.
If RIR “slipped” but overall feeling is good → increase rest between sets by 60–120 seconds.
✅ Sample Templates (Microcycle & Mesocycle)
1️⃣ 4-Day Example (Upper/Lower) – Intermediate Level (6 weeks + Deload)
✔️ Lower A (Squat Strength)
Squat: Top set 1–3× @ RPE 8, then 3×3 @ 85% of top set (RIR 2)
Romanian Deadlift: 3×6 @ RPE 7–8
Core and Hamstring Assistance: 2–3 exercises × 2–3 sets
✔️ Upper A (Bench Strength)
Bench: Top set 1–3× @ RPE 8, then 4×4 @ 80–85% of top set
Row/Back: 3×8
Seated/Incline Shoulder Press (Dumbbell): 3×8–10
✔️ Lower B (Deadlift-Focused)
Deadlift: 4×3 @ 82–88% 1RM (RIR 1–2)
Front Squat: 3×5 @ RPE 7
Hamstrings/Glutes: 2–3 exercises × 2–3 sets
✔️ Upper B (Upper Body Hypertrophy)
Incline Dumbbell Bench: 3×8–12 @ RIR 1–2
Back, Lat, Lateral Delts: 3×10–15
Arms: 2×12–15
✴️ Weekly Progression:
If all sets hit target RIR → +2.5 kg upper body / +2.5–5 kg lower body or +1 rep per set.
Week 7: Deload (50% volume, −10–15% intensity).
2️⃣ 3-Day DUP Example for Squat (4 weeks + Deload)
Monday: 5×3 @ 85% (RIR 1–2)
Wednesday: 4×6 @ 75% (RIR 2)
Friday: 3×10 @ 65% (RIR 2–3)
✴️ Progression: Each week, heavy day +2.5% or volume day +1 set. Week 5: Deload.
3️⃣ 5/3/1 Example (Single Lift) with TM = 90% 1RM
W1: 65/75/85% × 5 (Last set AMRAP to RIR 0–1)
W2: 70/80/90% × 3 (AMRAP)
W3: 75/85/95% × 5/3/1 (AMRAP)
W4: Deload 40/50/60% × 5
✴️ After the cycle: If AMRAPs were successful: TM +2.5 kg (upper body) or +5 kg (lower body).
💛 Golden Execution Tips
- Track: weight, reps, RIR/RPE, and videos of heavy sets.
- Layered warm-up and fixed bar path = better results.
- For a PR: Excellent sleep/nutrition/rest + light peaking 1–2 weeks.
- For slow and steady progress: Stay in RIR 1–3 for most of the year, gradually increase volume.
🟡 One-line summary:
Use 1RM for precise intensity, adjust your day with RIR, block your training, deload every 4–8 weeks, and progress with the above patterns without guesswork.
Differences broken down by discipline and movement.
✳️ Each discipline has its own "execution rules." These differences cause the 1RM value to vary between disciplines and even between variations of the same movement. To make a fair comparison, define and keep the execution standard consistent.
✅ Powerlifting
☑️ Goal: The highest record in squat, bench press, and deadlift with competition form.
Execution/Standard:
✔️ Squat: Legal depth (hips below the knee).
✔️ Bench press: Short pause on the chest + elbow lockout, arch in the back and leg drive allowed.
✔️ Deadlift: No hitching, no straps.
✴️ Consequence for 1RM: The numbers are heavily dependent on competition standards; usually lower than touch-and-go/partial depth but comparable and consistent.
✅ Olympic Weightlifting
☑️ Goal: 1RM in snatch and clean & jerk; fast/explosive movements.
✔️ Execution/Standard: Gripping the bar at deep positions with high technique and speed; minimal contact time, high power.
✔️ Squats/presses are mainly auxiliary exercises (not the ultimate goal).
✴️ Consequence for 1RM: The 1RM in this discipline is tied to power; squat/press records help but do not necessarily predict 1RM in snatch/C\&J (principle of specificity).
✅ CrossFit
☑️ Goal: A combination of strength + endurance + skill under fatigue.
✔️ Execution/Standard: Sometimes a single-rep max is performed, but often it's high repetitions, time caps, or mixed movements (running/pull-ups/...) alongside the lifts.
✔️ Straps/tripods or different standards may be used.
✴️ Consequence for 1RM: The "training/daily" number fluctuates more (fatigue/WOD conditions). For comparison, take the 1RM outside of the WOD and with a consistent standard.
✅ Bodybuilding
☑️ Goal: Hypertrophy, not one-rep max records.
✔️ Execution/Standard: Controlled range of motion, pauses/tempo for more tension, often RIR 1–3.
✔️ 1RM testing is infrequent; more often work is done with Rep Max (e.g., 8RM).
✴️ Consequence for 1RM: If testing 1RM, it's better to estimate indirectly (from submaximal sets) and not program with %1RM; RIR is more suitable for this goal.
✅ Difference in movement execution and its effect on 1RM
|
Exercise |
Variation/Standard | What’s the difference? | Typical effect on 1RM. |
|---|---|---|---|
| Squat | High bar vs low bar | Low bar has a leverage advantage for the posterior chain/hips. | High bar ≈ 92–98% of low bar. |
| Squat | Front squat | More upright torso, wrist/shoulder limitations. | Front squat ≈ 80–90% of back squat. |
| Squat | Pause Squat | Pause at the bottom, slower output | Typically 95–98% of a regular squat |
| Bench press | Pause Bench vs Touch–Go | Actual pause on the chest. | Pause ≈ 95–98% of touch-and-go. |
| Bench press | Close grip | Greater triceps engagement | 90–97% of regular bench press |
| Deadlift | Sumo vs conventional | Shorter range of motion/different leverage | Depending on body structure, one may be stronger. |
|
Deadlift |
Straps | Easier grip | Can be slightly higher than without straps |
| All |
Slow tempo/eccentric |
Fatigue in test set |
1RM is lower than the usual execution |
The percentages are approximate; individuals with different height/build/technique may have different results.
✅ How to standardize (for a comparable number)
- Define the range of motion (squat depth, bench pause, deadlift lockout).
- Keep the equipment consistent (type of bar, shoes, belt, straps yes/no).
- Make the rhythm/tempo and warm-up repeatable.
- If your goal is a "powerlifting" record, use the same competition standard; if your goal is training under fatigue, take the 1RM separately from the WOD.
- Always note which variation/standard you have tested (for yourself and the reader).
✅ 30-second summary
- 1RM is dependent on the discipline and execution method; for comparison, keep the standard consistent.
- Powerlifting = strict standards; Olympic weightlifting = speed/technique; CrossFit = fatigue and variability; Bodybuilding = usually does not require 1RM.
- Variations of a movement (pause, high bar/low bar, sumo/conventional) can shift the 1RM by several percentage points—this is normal.
Specific populations and special conditions
✳️ Goal: Safety, sustainable progress, and a repeatable standard. If in doubt, indirect estimation and RIR are always the safer choice.
✅ Beginners — Why "estimation" is better than direct testing?
☑️ Technique is still unstable → testing a record carries risk and the number will fluctuate.
☑️ With a submaximal set (e.g., 5–8 reps with RIR 1–2) + calculator, you can estimate the 1RM and plan accordingly.
✔️ Simple progress: Add 2.5–5kg (lower body) or 1–2.5kg (upper body) each session/week if RIR is within range.
✴️ Suggested protocol for beginners:
✔️ 2–4 days/week; 3–5 sets × 5–10 reps; RIR 1–3; rest 1.5–3 minutes.
✔️ Update the estimated 1RM every 4–6 weeks (no need for record testing).
✅ Women — Fatigue and repetition patterns
☑️ Generally, women can perform more reps than men at a specific %1RM (e.g., at \~80%, instead of 5–6 reps, they can do 7–10 reps).
☑️ Recovery between sets is faster; more sets can be performed with RIR 1–3.
☑️ On days with discomfort/pain during the cycle, use RPE/RIR to adjust the intensity.
✴️ Practical suggestion:
✔️ In the 70–85% range, aim for slightly more reps or keep the RIR 1 unit higher with the same number of reps.
✔️ Rest 1.5–3 minutes; near record (≥90%) → 3–5 minutes.
✅ Seniors
☑️ The priority is safety, balance, and controlled range of motion.
✔️ Start with 50–70% of 1RM, 2–4 sets × 5–10 reps, RIR 2–3; rest 2–4 minutes.
✔️ Joint-friendly variations (Box Squat, Trap Bar Deadlift, machines…) are beneficial.
✔️ Longer warm-up (8–12 minutes) and more regular deload weeks.
✅ Teenagers
☑️ Main focus: Technique + coach supervision.
✔️ One-rep max testing is not necessary; use safe Rep Maxes (e.g., 3–10RM with RIR 2).
✔️ 2–4 sets × 5–10 reps, RIR 2–3; clean execution speed is more important than the number.
✔️ Take sleep, nutrition, and movement variety seriously; maintain "play and skill."
✅ Returning after injury
☑️ First, get clearance from a doctor/physiotherapist.
☑️ Simple pain rule: During exercise ≤2/10 and not worse 24–48 hours afterward.
✔️ Start with light isometric/tempo exercises; then increase the load by ≤10% weekly.
✔️ Work below your Training Max:
✔️ Progress the program based on TM percentages or RPE 6–8.
✅ Medical limitations and referrals
☑️ Uncontrolled blood pressure, chest pain, dizziness, neurological symptoms, fever/active illness → heavy exercise is prohibited; refer to a doctor.
☑️ Pregnancy/postpartum, spinal injuries, hernia, recent surgery → follow the doctor's/physio's specific protocol.
☑️ In heavy efforts, if the doctor has prohibited the Valsalva maneuver, avoid it; use rhythmic breathing and conservative loading.
✅ Quick reference table
|
Group |
Typical %1RM |
Reps/Sets |
Target RIR |
Rest |
Recalculate 1RM |
|---|---|---|---|---|---|
|
Beginner |
60–80% |
5–10 |
1–3 |
1.5–3′ |
Every 4–6 weeks |
|
Women |
60–85% |
6–12 |
1–3 |
1.5–3′ (≥90% → 3–5′) |
Every 4–8 weeks |
|
Seniors |
50–70% |
5–10 |
2–3 |
2–4′ |
Every 6–8 weeks |
|
Teenagers |
60–75% |
5–10 |
2–3 |
1.5–3′ |
Every 6–8 weeks |
|
Return from injury* |
40–70% of TM |
5–12 |
2–3 |
2–4′ |
According to the therapist's recommendation |
TM = 90% of the estimated 1RM. In this phase, follow round-down and weekly increases of ≤10%.
✅ 30-second checklist
- If you're a beginner, teenager, senior, or in rehabilitation → do not test 1RM directly; use estimation + RIR.
- Safety > number: Form, full range of motion, safe equipment, sufficient rest.
- Adjust the day based on RIR (good/bad); when in doubt, be conservative and keep progress slow and steady.
Safety, technique, and equipment
✅ Safety checklist (before/during/after set)
1️⃣ Before the set
✔️ Barbell collar tightened
✔️ The area around the bar is clear
✔️ Safety pins adjusted
🔸 Squat: Slightly below your target depth.
🔸 Bench press: Slightly below bar contact with the chest (safe without getting stuck).
✔️ Proper shoes and straps tightened
✔️ Belt, wrist wraps, chalk (if needed) ready
✔️ The weight and plates are equal on both sides
2️⃣ Spotter
🔸 Bench press: Necessary. Set the commands: "3... 2... 1... Lift-off", "Rack!". Only touch the bar in case of danger.
🔸 Squat: If you have a spotter, one on each side or one behind; if you're alone, use the safety pins.
🔸 Deadlift: Usually no spotter needed; just keep the area clear.
3️⃣ During the set
✔️ Deep belly breath + bracing (tightening the core).
✔️ The bar path is directly over the middle point of the foot (Squat/Deadlift).
✔️ If form breaks or sharp pain occurs → stop the set.
4️⃣ After the set
✔️ Place the barbell back with control; don't rush.
✴️ Quick note: Weight, reps, RIR/RPE, and technical feel.
✅ Correct form for basic movements (one-line checklists)
1️⃣ Squat
🔸 Stance: Feet slightly wider than shoulder-width, toes pointed slightly outward.
🔸 Bracing: Inhale into the belly, lower the chest, and keep the back tight.
🔸 Descending: Hips and knees move simultaneously; knees follow the direction of the toes.
🔸 Depth: Hip crease below the knee line.
🔸 Rising: Push through the midfoot, keep knees outward, and ensure the bar path is vertical.
🔸 Common mistakes: Top/bottom-out, excessive lumbar lordosis, knees caving inward.
2️⃣ Deadlift (Conventional)
🔸 Setup: Barbell over the midfoot (2–3 cm from the shin), hands outside the shins.
🔸 Start: Inhale/bracing, back straight, shoulders slightly in front of the bar.
🔸 Pulling: "Push the floor" not "Pull the bar"; the bar should brush against the shins/thighs as it rises.
🔸 Lockout: Straighten knees and hips simultaneously; avoid hyperextension.
🔸 Common mistakes: Lifting with a rounded back, bar drifting away from the body, hitching.
3️⃣ Bench Press
🔸 Setup: Shoulders retracted and depressed, slight arch in the back, feet firmly planted on the ground.
🔸 Grip: Neutral wrists; default width so that at the lowest point, the forearms are almost vertical.
🔸 Path: Diagonal from above the shoulder to the lower chest and vice versa.
🔸 Brief pause on the chest (standard for safety/comparability).
🔸 Common mistakes: Arms too wide/narrow, bar bouncing off the chest, zero leg drive.
✅ Equipment; What to use, when?
1️⃣ Shoes:
🔸 Squat (high bar/front): Flat or heeled shoes (better stability and depth).
🔸 Deadlift: Flat and thin soles (lower height = shorter bar path).
2️⃣ Belt:
🔸 For heavy sets (≈ ≥80% 1RM) or when your bracing slips; between the ribs and hips, not too tight (leave space for breathing).
3️⃣ Straps:
🔸 For volume/accessory deadlifts; not for powerlifting max attempts.
4️⃣ Wrist wraps/Knee sleeves:
🔸 Joint stability during heavy/volume sets.
5️⃣ Chalk/Magnesium:
🔸 Better grip, especially for deadlifts/pull-ups.
✅ Sample 10–12 minute warm-up (standard pattern)
1️⃣ General — 3–4 minutes
🔸 Light walking/jogging + dynamic movements (ankles/knees/hips/shoulders).
2️⃣ Specific — 3–4 minutes
🔸 Short movement drills (e.g., goblet squat, hip hinge with band, scapular setting for bench) 1–2 sets × 8–12 reps.
3️⃣ Weight ladder — 4–5 minutes (for the main movement of the session).
- Empty bar × 10 reps.
- 40٪ × 5
- 55٪ × 3
- 70٪ × 2
- 80٪ × 1
- (Optional) 87–90% × 1 "Single preparation".
✔️ Rest between these sets: 45–90 seconds (light), 90–120 seconds (heavier).
If the main movement is deadlift, keep the warm-up reps lower (faster fatigue).
✅ A few golden safety rules
- Form > number. Don’t break form to hit a record.
- Saying no is a skill. If you feel discomfort, dizziness, or sharp pain, stop the set.
- Keep the standard consistent (depth, pause, path) so the numbers remain comparable.
- For heavy sets: 3–6 minutes rest; for volume sets: 1.5–3 minutes.
- If you're training alone: Take safety pins seriously; bench press without pins/spotter is not allowed.
Managing and updating 1RM
✅ How often should we update 1RM?
1️⃣ Beginner: Every 4–6 weeks (or at the end of each short block).
2️⃣ Intermediate: Every 6–12 weeks (or at the end of a block).
3️⃣ Advanced: Every 8–12 weeks, usually only for target movements.
☑️ Update earlier if:
✔️ Body weight has changed by>3–5%.
✔️ You’ve changed your technique (pause, depth, grip, etc.).
✔️ "Target RPE 7–8" was RPE 9 for several consecutive sessions (heavier than expected).
✔️ A clear rep PR was set (e.g., 80×8, where it was previously 80×6).
✅ Field indicators
✴️ What indicates it’s time for an update?
1️⃣ Training E1RM (Estimated 1RM)
🔸 For each session, take an estimated 1RM from the heaviest clean set (preferably with RIR 0–1) and record it.
✔️ Sample formula (Epley):
🔸 Usage rule:
✔️ Take the average of the last 3–5 sessions as the current 1RM (safer than daily fluctuations).
✔️ If this average is 2–3% higher/lower than the current value and lasts for two weeks, update the number.
2️⃣ Video/Technique
✔️ Consistent squat depth? Real bench pause? Bar path close to the body?
✔️ If with the current weights, form improves and speed becomes smoother → it’s a sign of progress.
✔️ If form breaks down to reach the program's percentages → the current number is too high.
3️⃣ Bar speed (if you have the tools).
✔️ Last consistent warm-up (e.g., 70–75%): If today’s speed is 5–8% slower than usual, make the session lighter or reduce the percentages by 2–4%.
✔️ Several weeks in a row faster than usual? → Increase the 1RM by 2–3%.
4️⃣ "RPE Drift"
✔️ If the goal of 3×5 @ RPE 7 became RPE 9 → it’s a sign of fatigue/too heavy a program.
✔️ If two consecutive weeks were easier than the goal (e.g., all sets at RPE 6) → it’s time to increase.
✅ Track and analyze progress (Journal → Calculator/Sheet)
☑️ What should I write down?
🔸 Log the heavy set of the main lift under the "Day" row:
Date | Lift | Load×Reps | RIR/RPE | E1RM | Notes | Body-Wt | Warm-up speed (Optional)
📝 Example note: "6h sleep, belt, good depth, sticking point mid-range."
📊 Simple chart: E1RM (average of 3–5 sessions) over time.
🔸 Number adjustment algorithm (very simple):
✔️ Calculate E1RM for each session using the calculator.
✔️ Calculate the average of 3–5 sessions.
✔️ If the average is ≥±2–3% compared to the current number and has been stable for at least 2 weeks:
- Adjust the Training Max (TM):
- One-time change limit: Upper body ≤2.5 kg, lower body ≤5 kg (or 2–3%).
A TM lower than the actual 1RM helps maintain volume/quality and prevents accumulated fatigue.
☑️ When to decrease it?
- Pain/technique decline, poor sleep, or three consecutive sessions with RPE above the goal → decrease TM by 2–5% and take a week of deload (volume −40–60%, intensity −10–15%).
✅ Quick example:
- Week 1–3 (Bench): E1RMs → 86, 87, 88 → Average = 87
- Week 4–5: 88, 89 → 3–5 session window ≈ 88–89 → Stable increase of 2–3%.
- Action: TM = 0.9 × 89 ≈ 80 kg (If the previous TM was 78, an increase of +2 kg is sufficient).
✅ 30-second summary
Update the 1RM every 6–8 weeks (or when indicators suggest).
For daily use, take the E1RM of the workout + the average of 3–5 sessions.
Set up the program with TM = 90%; make small but consistent adjustments.
Simple journal + calculator = decision-making without guesswork.
Managing and updating 1RM
✅ How often should we update 1RM?
1️⃣ Beginner: Every 4–6 weeks (or at the end of each short block).
2️⃣ Intermediate: Every 6–12 weeks (or at the end of a block).
3️⃣ Advanced: Every 8–12 weeks, usually only for target movements.
☑️ Update earlier if:
✔️ Body weight has changed by>3–5%.
✔️ You’ve changed your technique (pause, depth, grip, etc.).
✔️ "Target RPE 7–8" was RPE 9 for several consecutive sessions (heavier than expected).
✔️ A clear rep PR was set (e.g., 80×8, where it was previously 80×6).
✅ Field indicators
✴️ What indicates it’s time for an update?
1️⃣ Training E1RM (Estimated 1RM)
🔸 For each session, take an estimated 1RM from the heaviest clean set (preferably with RIR 0–1) and record it.
✔️ Sample formula (Epley):
🔸 Usage rule:
✔️ Take the average of the last 3–5 sessions as the current 1RM (safer than daily fluctuations).
✔️ If this average is 2–3% higher/lower than the current value and lasts for two weeks, update the number.
2️⃣ Video/Technique
✔️ Consistent squat depth? Real bench pause? Bar path close to the body?
✔️ If with the current weights, form improves and speed becomes smoother → it’s a sign of progress.
✔️ If form breaks down to reach the program's percentages → the current number is too high.
3️⃣ Bar speed (if you have the tools).
✔️ Last consistent warm-up (e.g., 70–75%): If today’s speed is 5–8% slower than usual, make the session lighter or reduce the percentages by 2–4%.
✔️ Several weeks in a row faster than usual? → Increase the 1RM by 2–3%.
4️⃣ "RPE Drift"
✔️ If the goal of 3×5 @ RPE 7 became RPE 9 → it’s a sign of fatigue/too heavy a program.
✔️ If two consecutive weeks were easier than the goal (e.g., all sets at RPE 6) → it’s time to increase.
✅ Track and analyze progress (Journal → Calculator/Sheet)
☑️ What should I write down?
🔸 Log the heavy set of the main lift under the "Day" row:
Date | Lift | Load×Reps | RIR/RPE | E1RM | Notes | Body-Wt | Warm-up speed (Optional)
📝 Example note: "6h sleep, belt, good depth, sticking point mid-range."
📊 Simple chart: E1RM (average of 3–5 sessions) over time.
🔸 Number adjustment algorithm (very simple):
✔️ Calculate E1RM for each session using the calculator.
✔️ Calculate the average of 3–5 sessions.
✔️ If the average is ≥±2–3% compared to the current number and has been stable for at least 2 weeks:
- Adjust the Training Max (TM):
- One-time change limit: Upper body ≤2.5 kg, lower body ≤5 kg (or 2–3%).
A TM lower than the actual 1RM helps maintain volume/quality and prevents accumulated fatigue.
☑️ When to decrease it?
- Pain/technique decline, poor sleep, or three consecutive sessions with RPE above the goal → decrease TM by 2–5% and take a week of deload (volume −40–60%, intensity −10–15%).
✅ Quick example:
- Week 1–3 (Bench): E1RMs → 86, 87, 88 → Average = 87
- Week 4–5: 88, 89 → 3–5 session window ≈ 88–89 → Stable increase of 2–3%.
- Action: TM = 0.9 × 89 ≈ 80 kg (If the previous TM was 78, an increase of +2 kg is sufficient).
✅ 30-second summary
Update the 1RM every 6–8 weeks (or when indicators suggest).
For daily use, take the E1RM of the workout + the average of 3–5 sessions.
Set up the program with TM = 90%; make small but consistent adjustments.
Simple journal + calculator = decision-making without guesswork.
Frequently Asked Questions (FAQ)
✅ What is 1RM?
1RM means: The heaviest weight you can lift in a single repetition of a movement with proper form.
Example : If you can squat 120 kg for one full rep but can't do it twice, your 1RM for the squat is 120 kg.
✅ Why is 1RM important?
✔️ Measuring exercise intensity: Many programs specify "Train today at 70% of 1RM". 💠 If your 1RM in an exercise is 100 kg, then 70% equals 70 kg. ✔️ Tracking progress: When your 1RM increases, it means you’ve truly gotten stronger. ✔️ Muscle building (hypertrophy): To build muscle, the weight needs to be heavy enough. 1RM percentages help you train at the right intensity. ✔️ Easy programming: Knowing your 1RM allows you to plan light/medium/heavy days precisely and schedule deloads.
✅ How can I determine my 1RM?
🔴 Two main approaches:
1️⃣ Direct test: A few warm-up sets, then attempt a heavy single rep with proper form (safer for experienced individuals with a spotter).
2️⃣ Indirect estimation (simple and safe): For example, if you can lift 60 kg for 5 reps, your 1RM can be estimated.
🟢 Best approach: Use the 1RM calculator on this page for a more accurate number, and it will also provide the percentage table.
✅ What are the formulas for calculating 1RM?
1️⃣ Epley Formula
2️⃣ Brzycki Formula
3️⃣ O'Conner Formula
4️⃣ Lombardi Formula
5️⃣ Mayhew Formula | Bench press-centric
6️⃣ Wathan Formula
7️⃣ Lander Formula
✅ What is RIR?
RIR 🅰️ | How many reps are left until failure? (RIR=0 means it was the last rep).
✅ What does the online 1RM calculator do?
✳️ Adaptive multi-formula average:
It calculates 1RM using several well-known formulas (Epley, Brzycki, etc.) and provides a smart median/average to reduce error. ✳️ RPE/RIR support:
If you log RIR or RPE, the tool can adjust the actual intensity of the set (for example, 5 reps with RIR 2 is not the same as 5 reps to failure). ✳️ %1RM table → Suggested weights:
It shows suggested weights for 50 to 100% of 1RM (or the range you choose). ✳️ Plate Math (Plate arrangement):
By selecting the bar weight (20kg/15kg or 45lb) and your available plate set, it shows how to load the plates on both sides of the bar (+ the remaining weight if it's not exact). ✳️ kg ↔ lb conversion:
One click switches between kg and lb; everything (from 1RM to the table and Plate Math) updates accordingly. ✳️ Save and short history:
It keeps the latest entries/results so you can start your next session more quickly. ✳️ Display confidence range (±%) based on the number of reps in the input set (e.g., ±6% for a clean 5-rep set).
Resources and Standards
✅ Standards and Reference Guidelines
✅ Key Research Literature
✔️ Estimating 1RM from submaximal sets
📝 Note: Some of these formulas are "non-validated" or from books/field reports; they are practically reliable, but in our tool, we use an adaptive multi-formula average to reduce bias.
✔️ RPE/RIR Mapping and Autoregulation
✔️ Repetition ↔ %1RM Relationship
✔️ Velocity-Based Training (VBT)
✔️ Programming and Periodization
✔️ Special populations and safety
✅ Last update date (and how to display it)
Citation method: Comprehensive Guide to 1RM (Beginner to Advanced)
Last update date: September 9, 2025
Source: https://pelank.com/calculators/1rm
Last update: September 9, 2025