To create these formulas, researchers gather up a bunch of participants, measure some variables, and then crunches numbers to arrive at a formula. For planning purposes, know that your result will normally fall within 5 kg, more or less, of your true 1RM 3 4. The confidence of this number, however, is so weak it’s not even worth doing the calculation.Īs a rule of thumb, never bother for anything above ten repetitions 2. Say you can lift 10 kg for 30 reps – with Brzycki’s formula your 1RM would then be 52 kg. The further away from one repetition you are, however, the more unreliable the 1RM estimation will be 2. For me, a chronic 1RM testaholic, this has done wonders for my progression! You can continue lifting your five reps, if that’s your program, while still getting an idea of where your max strength is at. If you just managed to lift 100 kg for five reps, you’d calculate your 1RM like this: 100 / ( 1.0278 - 0.0278 × 5 ) = 112.5 kg The most popular (and proven accurate 1) one is the Brzycki formula from Matt Brzycki: weight / ( 1.0278 – 0.0278 × reps ) There are many different formulas to estimate your 1RM, all with slightly different calculations. As strength is the base of all athleticism, knowing that yours increases over time will keep you motivated and going in the direction. The other reason is less practical but important nonetheless. Mondays might be six reps at 80% of your 1RM, Wednesdays ten reps at 70%, etc. Many strength programs use your 1RM as base for the prescribed weights. Aside from having a handy answer to the inevitable “so, how much do you bench?” question, there’s two other big reasons – one being for programming and the other for motivation.
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