1RM (one-rep max)

The 1RM (one repetition maximum) is the heaviest load you can lift for a single repetition with correct technique.

In practice

It is used to programme loads as percentages (for example 5 sets of 5 at 80% of 1RM). You do not need to test it: it can be estimated from a submaximal set with formulas such as Epley and Brzycki.

For information only This information is general and not a personalised programme. Train gradually with correct technique; if you have injuries, medical conditions or doubts, ask a doctor or a qualified professional.

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One-rep max

Exercises where it is used

Deadlifts Bench Press Movements

Muscles involved

Pectorals Quadriceps Glutes

Equipment

Barbells

Related terms

RPE (rate of perceived exertion) Progressive overload Training to failure

Frequently asked questions

What is 1RM (one-rep max)?

The 1RM (one repetition maximum) is the heaviest load you can lift for a single repetition with correct technique. It is used to programme loads as percentages (for example 5 sets of 5 at 80% of 1RM). You do not need to test it: it can be estimated from a submaximal set with formulas such as Epley and Brzycki.

Can you give a practical example of 1RM (one-rep max)?

If you can squat 100 kg for 5 reps, your estimated 1RM is about 115 kg; working at 80% then means using 92 kg.

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